Back to Exercise Library
BeginnerShouldersCable MachineIsolation

Cable Lateral Raise

A shoulder isolation exercise using a cable machine that provides constant tension through the full range of motion.

Cable Lateral Raise demonstration

Visual demonstration — Cable Lateral Raise

Muscles Worked

Lateral Deltoid (Primary)Upper Trapezius

Step-by-Step Instructions

  1. 1Stand sideways to a low cable with the handle in your far hand
  2. 2Keep a slight bend in your elbow
  3. 3Raise your arm out to the side until it reaches shoulder height
  4. 4Pause briefly at the top
  5. 5Lower slowly to the starting position

Training Recommendations

Strength
Sets3-4
Reps8-10
Rest60-90 sec
Hypertrophy
Sets3-4
Reps12-15
Rest45-60 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Cable provides more consistent tension than dumbbells
  • Lean slightly away from the cable for a greater stretch
  • Don't shrug your shoulder up during the raise

Common Mistakes to Avoid

  • Using momentum to swing the weight
  • Raising too high above shoulder level
  • Shrugging instead of lateral raising

Ready to Train?

Get a complete personalized workout plan that includes this exercise and more.

Generate AI Workout Plan