Cable Lateral Raise
How to do it
Starting position
- Adjust the cable machine pulley to the lowest position
- Stand next to the machine with your feet shoulder-width apart
- Hold the handle with one hand and stand upright
- Keep your elbows slightly bent and pinned, and look straight ahead
Movement
- Raise your arm as if pushing your elbow out to the side
- Raise until your arm is parallel with your shoulder
- Maintain muscle tension and slowly return to the starting position
Breathing
Exhale as you raise your arm, and inhale as you lower it.
Trainer tips
- Grip the cable across the front of your body
- Raise in an arc up to shoulder height
- Lower slowly while feeling the tension
Cautions
- If you raise your arms too high, it can cause shoulder impingement syndrome, so only raise them to horizontal
- If you arch your lower back excessively, you can injure your lumbar spine, so brace your abs
- Leaning the body to create momentum
- Bending the wrists to lift
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Side delts |
|---|---|
| Secondary muscles | Traps · Front delts |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
11 similar exercises
Representative exercise: Cable Lateral Raise
- Cable One Arm Lateral Raise
- Cable Single Arm Cuffed Lateral Raise
- Cable Leaning Lateral Raise
- Cable Lying Cross Lateral Raise
- Cable Lying Bench Cross Lateral Raise
- Cable Behind The Back Cuffed Lateral Raise
- Cable Single Arm Lateral Raise
- Cable Side Lying Single Arm Lateral Raise
- Cable Lying Single Arm Cross Lateral Raise
- Cable Lying Bench Cross Lateral Raise (Demo 2)
- Cable Lying Bench Single Arm Cross Lateral Raise
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Upright RowHarderCable Incline Single Arm Y Raise with Back SupportHarderDumbbell Lateral RaiseSimilar exerciseMachine Lateral RaiseSimilar exerciseBand Lateral RaiseSimilar exerciseWeighted Bar Standing Lateral RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.