# Cable Lateral Raise

An isolation cable raise targeting the lateral deltoids. Useful for building shoulder width with steady tension through the full lifting arc.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/lateral-raises-on-cable-machine/video/male.mp4
- HTML: https://seto.fit/exercises/cable-lateral-raise/

## Muscles worked

- Side delts: 10/10
- Abs: 2/10

## How to do the Cable Lateral Raise

1. Stand side-on to the cable machine, gripping the handle with your outside hand.
2. Let your arm hang down, a slight bend in your elbow, torso upright.
3. Pull the handle upward to shoulder height.
4. Keep your hand slightly below your elbow as you lift the weight.
5. Slowly lower the handle back to the starting position.

### Full technique — 6 steps

1. Attach a single handle to the low pulley and stand side-on to the machine.
2. Grip the handle with the outside hand and let your arm hang slightly in front of your hip.
3. Set a slight bend in your elbow and keep your torso upright without leaning away.
4. Raise the arm out to the side until it reaches shoulder height.
5. Keep the hand slightly below the elbow as the cable tracks smoothly upward.
6. Lower the handle back to the start under tension without letting the weight stack slam.

## Common mistakes

- Swinging the torso to start
- Shrugging the shoulder upward
- Turning it into a front raise
- Lifting well above shoulder height
- Letting the weight stack touch down

## Form cues

- Keep wrist below elbow
- Stop at shoulder height
- Keep torso quiet
- Let cable stay taut

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Lateral Raise](https://seto.fit/exercises/band-lateral-raise/)
- **Dumbbells**: [Dumbbell Lateral Raise](https://seto.fit/exercises/dumbbell-lateral-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Machine Lateral Raise](https://seto.fit/exercises/machine-lateral-raise/) — Beginner
- Easier: [Seated Dumbbell Lateral Raise](https://seto.fit/exercises/dumbbell-lateral-raise-seated/) — Beginner
- **This exercise: Cable Lateral Raise — Beginner**
- Harder: [Landmine Lateral Raise](https://seto.fit/exercises/landmine-lateral-raise/) — Intermediate

## Quick answers

### What muscles does the Cable Lateral Raise work?

Primary: Side delts 10/10. Also works: Abs 2/10.

### When should I do the Cable Lateral Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Cable Lateral Raise?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable Lateral Raise?

Resistance bands: Resistance Band Lateral Raise. Dumbbells: Dumbbell Lateral Raise.

### What is an easier version of the Cable Lateral Raise?

Seated Dumbbell Lateral Raise (Beginner), Machine Lateral Raise (Beginner).

### What is a harder version of the Cable Lateral Raise?

Landmine Lateral Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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