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Cable Lateral Raise

The cable lateral raise is a popular shoulder exercise that targets the lateral deltoid as the primary mover. This muscle forms the side of the shoulder’s rounded contour and rotates and abducts the shoulder. This refers to moving your arm out and away from your body.

Strengthening this muscle improves performance in daily tasks requiring shoulder rotation like lifting boxes, carrying groceries, or throwing a ball.

This cable lateral raise will effectively target multiple shoulder muscles to build strength and definition. Focus on squeezing your shoulder blades together at the top of the movement. This improves your form and enhances the mind-muscle connection.

Read on for guidance on proper exercise execution, suggestions for incorporation into your workout routine, and muscle group activation rates.

How To Do

  1. Set up the equipment by attaching two handles to the low pulleys of a cable machine.
  2. Stand between the pulleys, facing the machine, with your feet shoulder-width apart and spine neutral.
  3. Grasp a handle in each hand using an overhand grip, arms fully extended with a slight bend at the elbows.
  4. Inhale to brace your core and prepare for the lift.
  5. Exhale as you raise both arms out to the sides until your elbows reach shoulder height or slightly higher.
  6. At the top, squeeze your shoulder blades together and hold for a brief pause.
  7. Inhale as you slowly lower your arms back to the starting position in a controlled manner.
  8. Repeat for the desired number of reps and sets, maintaining good form throughout.

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Tips From Expert

  • Keep the movement controlled without using momentum to complete the exercise. This ensures targeted muscle activation.
  • Maintain a neutral back with your core engaged to avoid straining the lower back.
  • Use a grip that is wide enough to engage the lats and shoulders properly. Make sure it’s not too wide that it creates unnecessary strain on the shoulders and lower back. 
  • Refrain from too much weight too soon as this can cause incorrect exercise execution leading to injury.
  • Be careful not to raise the elbows much higher than shoulder height as this can strain the shoulder joint.

Optimal Sets and Reps

Use the chart below to determine the appropriate number of repetitions and sets to complete. Adjust based on your fitness level and training goals.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–412–20
Power Training3–51–3 (Explosive)
Optimal Sets & Reps of Cable Lateral Raise

How to Put in Your Workout Split

The cable lateral raise is very beneficial in several workout routines. However, it’s primarily effective during upper-body and back and shoulder workouts. It provides a comprehensive shoulder workout by engaging multiple shoulder muscles.  

Below are some suggested variations for programming into your training regimen.

  1. Back And Shoulders — A prime focus for individuals performing this exercise is building a wide, strong back and shoulders. The isolated approach to the shoulders increases muscle hypertrophy, building strength and muscle. You can program the cable lateral raise into a back-and-shoulder routine along with deadlifts, delt flys, and bent-over rows.
  2. Arms And Shoulders — Many gymgoers want big, strong arms for an aesthetically pleasing physique. This exercise will build strength and definition in the shoulders enhancing your upper body figure. Incorporate the cable lateral raise with dumbbell bicep curls, overhead presses, and tricep dips for optimal results. 
  3. Upper Body Pull — For this option, focus on lower reps and heavier weights. One option is to add the cable lateral raise into a pull-day routine with other exercises that mimic “pulling movements”. Some great examples are cable face pulls and barbell rows which contribute to spinal stability and posture.

The correct loading recommendations will depend on your fitness level and experience. In the guide below, your one repetition maximum (1RM) is the maximum weight you can lift for one repetition. This can be carried out with the help of a personal trainer if needed.

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

Primary Muscle Groups

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Effect On Lateral Deltoid

The lateral deltoid is one of three shoulder muscles that make up your deltoids with the anterior and posterior deltoids. 

The cable lateral raise isolates the deltoid muscles during the concentric lifting phase. They contract against the resistance of the cable to raise the elbows. Due to the isolated approach of this exercise, the deltoids are maximally activated without eliciting much support from surrounding muscles.

Studies have shown the lateral deltoid can reach approximately 25% maximum voluntary contraction during the lateral raise. This demonstrates how hard the muscle is working during this exercise.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

Muscles located at the front of your shoulder region

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Anterior Deltoid

The anterior deltoid muscle forms the front part of the shoulder’s rounded contour. It originates from the side of your collarbone, connecting with the other deltoids to insert into the upper arm bone. 

This muscle is mainly activated during the cable lateral raise to stabilize the upper arms and keep them steady. It also supports the shoulder joint to encourage proper form and prevent hyperextension injuries.

Posterior Deltoid

The posterior deltoid is at the back of the shoulder’s rounded contour. It works with the other deltoid muscles to support shoulder extension and shoulder rotation. This brings the arms back and into the body. 

The posterior deltoid works in a supporting role during this exercise to stabilize the shoulder joint when raising your arms. It also helps control the movement on the downward phase so you don’t drop the handles.

Serratus Anterior

The serratus anterior is an influential shoulder muscle that primarily functions during shoulder protraction exercises and movements. This refers to contracting to bring the shoulder blades forward.

The serratus anterior is a secondary mover during the cable lateral raise. It stabilizes the upper back muscles to promote spinal alignment, improving posture.

Equipment

Single Grip Handle

Wide Cable Pulley Towers

These provide a good range of cable exercise using wider lever points for a bigger range of motion. Ensure you don't drop the cables when lifting.

Single Grip Handle

This can be attached to a cable machine and used for a wide range of unilateral resistance exercises. Ensure you keep a firm grip.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Military Press

Dumbbell Arnold Press

Alternating Dumbbell Press

Pike Push-Up

Arm Circle

Bear Crawl

Dumbbell Lateral Raise

Dumbbell Seated Shoulder Press

Dumbbell Seated Lateral Raise

Cable Standing Y Raise

Who Should Do?

Powerlifters

As a powerlifter, your main focus is to build muscular strength and power for maximum lifting potential. As part of this, the shoulder muscles contribute significantly to improvements in upper-body strength. 

The cable lateral raise is an isolated resistance exercise focused on the shoulders to maximize their strength and power development. These gains will contribute significantly to improving performance in upper body lifts. They are a great exercise for powerlifters, especially when performed after compound movements.

When adding them to your routine, include them after your main compound lifts. This ensures you have enough energy to perform the exercises requiring multiple muscle groups.

Athletes Requiring Shoulder Strength

Athletes in sports involving shoulder rotation like swimming, powerlifting, and baseball greatly benefit from the upper arm and shoulder strength. Their shoulders support many movements to achieve stability and power during compound lifts, throwing, and pulling movements. The shoulders also stabilize the elbow and shoulder joints to prevent hyperextension injuries.

The cable lateral raise benefits these individuals by providing targeted intensity to the shoulder muscles. It helps improve overall athletic performance and upper arm strength. It also helps maintain control and stability in the elbow and shoulder joints to prevent injury.

While this exercise mainly focuses on shoulder strengthening, it complements other upper-body exercises like pull-ups, bicep curls, and tricep dips. Program it into your upper body routine to increase shoulder strength and improve joint stability and control.

General Fitness Enthusiasts

A main focus for general fitness enthusiasts is to improve functional strength in the shoulders, back, and core. These muscles are crucial for daily functional tasks such as lifting objects, pulling doors open, and carrying your child. 

The cable lateral raise is a popular functional exercise as it strengthens the shoulders which are involved in many daily tasks. This exercise improves spinal stability as you engage your core and back to maintain proper posture. This contributes to an improved overall quality of life, making this an effective and beneficial exercise for all fitness enthusiasts. 

Add this exercise to your functional strength routine to encourage a balanced upper-body workout and targeted shoulder strengthening.

Who Should Not Do?

Individuals With Shoulder Issues

Individuals with shoulder problems such as a rotator cuff injury or impingement have difficulty rotating and loading the shoulder joint. The cable lateral raise requires load from the shoulder joint when contracting the shoulders to lift your elbows up.

Individuals with shoulder injuries could experience discomfort or risk exacerbating their injury when attempting this exercise. Therefore, consult with a physical therapist before performing this exercise if you have existing shoulder pain or injury.

Individuals With Elbow Issues

Individuals with elbow issues such as tendonitis have a reduced range of motion making them more prone to pain in this region. The cable lateral raise stresses the elbow joint when lifting the arms against the cable’s tension. It also requires support to keep the arms extended throughout the movement.

Individuals with elbow issues could exacerbate existing issues or delay recovery when performing this exercise. Avoid attempting the cable lateral raise if you have an elbow injury before consulting with a physical therapist.

Individuals With Upper Back Injuries

Individuals with neck or upper back issues often have weakness and lack of stability in their upper spine. They are more prone to spinal strains when performing exercises or movements that load the neck or upper spine region.

The cable lateral raise requires support from the neck and spinal muscles to keep the upper back stable. The tension elicited from the cable’s resistance can cause straining and pain, worsening injuries in those with upper back issues. You should refrain from this exercise until after consulting with a physical therapist if you have neck or back issues.

Benefits Of The Cable Lateral Raise

Improves Posture

The cable lateral raise is beneficial for improving posture due to its focus on spinal stability and shoulder strengthening. It engages the shoulders and upper spine throughout the movement, encouraging them to maintain postural alignment. 

This movement can help alleviate postural issues caused by rounded shoulders and forward head posture. It encourages core and upper back stability and alignment by strengthening the muscles surrounding the vertebral column. 

Enhances Stability

The cable lateral raise encourages improved elbow and shoulder joint stability. It requires support from these joints while the upper arm is extended to raise and lower the cable. These joints are consistently used during daily functional activities like lifting your child or pulling a door open.

By programming the cable lateral raise into your routine, you will strengthen your shoulders and improve elbow stabilization. This ultimately will benefit your overall upper body functional strength and stability, reducing the potential for joint injuries. 

Builds Strength

The cable lateral raise is a productive strength-builder that places targeted intensity on the shoulders. It builds shoulder strength during the lift and lower phases, and when retracting the shoulder blades at the top. By focusing on maintaining controlled and steady movements, you will increase the activation, leading to better results. 

This exercise uses progressive overload by isolating the target muscles and increasing the intensity to build strength. The tension increases hypertrophy and focuses on the shoulders as prime movers.

By incorporating this exercise into your routine, you can effectively develop your shoulders and upper back. It is a valuable addition to an upper-body or full-body workout for increased muscle control and strength.

Frequently Asked Questions

Do cable lateral raises work?

Cable lateral raises are very effective for strengthening the shoulders and upper back. The tension from the cable provides targeted resistance for strength building, muscle toning, and joint stabilization.

Which one is better, the cable lateral raise or the dumbbell lateral raise?

Both cable and dumbbell lateral raises have unique benefits for an effective workout. The cable creates constant tension which may provide a better isolated shoulder workout. The dumbbells may be preferred for improving shoulder stability and balance.

Why are cable lateral raises so hard?

Cable lateral raises create a uniquely challenging upper-body workout by isolating the shoulders under constant tension. The shoulders must work against the cable’s resistance throughout the movement. This leads to maximum shoulder fatigue for strength and muscle gains.

What are the mistakes for lateral raises?

Common mistakes for lateral raises include improper technique, loading too much weight, and swinging the cable. Keep a slight bend in the elbows, and focus on squeezing the shoulders for maximum activation. Use slow, steady movements to complete the exercise.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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