Cable Lateral Raise

Beginner Isolation

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

Also known as: cable side raise, cable delt raise, cable lateral delt raise, cable side delt raise, cable raise lateral

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

Substitutes by equipment

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

Resistance bands

Dumbbells

Where to start and where to go next

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

  1. Easier Machine Lateral Raise Beginner
  2. Easier Seated Dumbbell Lateral Raise Beginner
  3. This exercise Cable Lateral Raise Beginner
  4. Harder Landmine Lateral Raise Intermediate

Too hard for now? Start with the Seated Dumbbell Lateral Raise.

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

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Dumbbell Bent Arm Lateral Raise ▶
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