Shoulders · Isolation

Cable Lateral Raise

A one-arm lateral raise with constant cable tension, especially at the bottom.

MAIN MUSCLE
Side delts
ALSO WORKS
Trapezius
EQUIPMENT
Cable
LEVEL
Beginner
REPS
12-20
TEMPO
1-1-3
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set a handle on a low pulley and stand side-on to the machine.

  2. Grip the handle with the far hand across the body.

  3. Raise the arm out to the side to shoulder height.

  4. Lower slowly, keeping tension at the bottom.

COMMON MISTAKES

  • Swinging the torso to lift the weight; use a load you can raise strictly.
  • Shrugging the traps; keep shoulders down and lead with the elbows.

TIPS

  • Raise the weight out, not up, to about shoulder height.

QUESTIONS

Which muscles does Cable Lateral Raise work?

The main muscle is Side delts. It also works Trapezius.

How many reps should I do?

FORGE suggests 12-20 reps for Cable Lateral Raise. The app adjusts sets and reps to your goal and level.

What can I do instead of Cable Lateral Raise?

These train the same muscles: Dumbbell Lateral Raise, Machine Lateral Raise, Cable Y-Raise.