Leaning Cable Lateral Raise

Beginner Isolation

Cable machine
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A one-arm cable lateral raise from a low pulley, leaning away from the machine with the free hand holding the frame. The lean keeps tension on the lateral deltoid from the very bottom of the raise.

Also known as: Cable Leaning Lateral Raise, Leaning Single Arm Cable Lateral Raise, Lean Away Cable Lateral Raise

How to do the Leaning Cable Lateral Raise

  1. Hold the frame with your inside hand and lean away from the machine.
  2. Let your arm hang down, a slight bend in your elbow.
  3. Pull the handle upward to shoulder height.
  4. Slowly lower the handle back to the starting position.
Full technique — 7 steps
  1. Attach a single handle to the low pulley and stand side-on to the machine.
  2. Grip the frame with the hand nearest the machine and the handle with the outside hand, the cable running behind your legs.
  3. Set your feet together near the machine and lean away until your supporting arm is straight.
  4. Let the working arm hang in front of your hip with a slight bend in your elbow.
  5. Raise the arm out to the side until it reaches shoulder height.
  6. Lower the handle back to the start under tension without letting the weight stack slam.
  7. Complete all reps on one side, then switch arms.

Common mistakes

  • Swinging the torso to start
  • Shrugging the shoulder upward
  • Turning it into a front raise
  • Pulling with the supporting arm
  • Letting the weight stack touch down

Form cues

  • Keep wrist below elbow
  • Stop at shoulder height
  • Keep the lean fixed
  • Let cable stay taut

Substitutes by equipment

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

Dumbbells

Resistance bands

Weight plates

Kettlebell

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 Bodyweight Lateral Raise Beginner
  2. Easier Dumbbell Bent Arm Lateral Raise Beginner
  3. This exercise Leaning Cable Lateral Raise Beginner
  4. Harder Kettlebell Long Lever Lateral Raise Intermediate
  5. Harder Seated Dumbbell Swing Lateral Raise Intermediate

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

Quick answers

What muscles does the Leaning Cable Lateral Raise work?

Primary: Side delts 9/10. Also works: Supraspinatus 5/10, Front delts 4/10, Traps 4/10, Serratus anterior 3/10.

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

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

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

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2 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 Leaning Cable Lateral Raise?

Dumbbells: Single Arm Dumbbell Lateral Raise, Dumbbell Lateral to Front Raise. Resistance bands: Seated Resistance Band Lateral Raise, Resistance Band Y-Raise. Weight plates: Plate Overhead Lateral Raise. Kettlebell: Kettlebell Lateral Raise.

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

Dumbbell Bent Arm Lateral Raise (Beginner), Bodyweight Lateral Raise (Beginner).

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

Kettlebell Long Lever Lateral Raise (Intermediate), Seated Dumbbell Swing Lateral Raise (Intermediate).

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