Cable Lateral Raise

Muscles Cable Lateral Raise Works

Muscles used

• Side deltsouter shoulders, used to raise the arms out to the sides
• Supraspinatusdeep shoulder muscle on top of the shoulder blade
• Upper trapsmuscles from the back of the neck to the tops of the shoulders
• Front deltsfront of the shoulders

Main muscleHold the cable handle and raise your arm out to the side. The main muscle driving this movement is your side delt. Your side delt lifts your arm outward while maintaining tension against the cable.

Supporting musclesYour supraspinatus helps start the raise, your upper traps assist natural shoulder blade movement, and your front delt may help if your arm moves slightly forward.

How it should feelAs you raise the cable, the outside of your shoulder should shorten and tighten. The cable should keep tension on your side delt throughout the rep.

Signs you're offIf your shoulder shrugs first or your torso leans away, your upper traps and momentum are taking over. If your arm drifts too far forward, the work shifts toward your front delt.

Remember thisLead with your elbow and raise the cable only to shoulder height.

Setting Up for Cable Lateral Raise

Setup orderSet the cable to the lowest position → Attach a single handle → Stand beside the cable with the working arm farther away

• Cable height

  Set it like thisSet the working-side cable hook to the lowest position.

  How to checkThe cable should run from the floor area toward the handle without twisting.

• Handle attachment

  Set it like thisAttach a single handle to the cable hook and make sure the latch is fully closed.

  How to checkGently pull the handle to the side. The hook should stay closed and the handle should not come off the cable.

• Standing position

  Set it like thisStand beside the cable so the working arm is farther from the cable.

  How to checkAt the start, the cable should pass diagonally across the front of your body to the working hand.

Watch out forAvoid setting the cable too high or standing so the cable pulls from behind instead of across the front of your body.

Stance for Cable Lateral Raise

Foot widthStand beside the cable, with your feet about shoulder-width apart.

Where your weight goesPress the whole sole of each foot into the floor, and spread your weight evenly across both feet.

Upper body positionStand beside the cable so the handle starts in front of the opposite thigh.

Why it mattersIf your foot position is unstable, your body may sway as you raise the handle to the side.

How to Grip for Cable Lateral Raise

Grip typeHold the opposite-side cable handle with the working-side hand, with your palm facing your body.

Grip widthHold the center of the single handle so your hand sits in the middle of the handle.

How hard to gripPlace the handle in the middle of your palm and wrap your thumb around it. Keep the back of your hand in line with your forearm.

The Key Point for Cable Lateral Raise

Keep your shoulders from rising towards your ears, and lift the cable handle to the side up to shoulder height.

Think of it like thisShoulders low, arms to the sides

Before the fixThe shoulders shrug up, or the body leans to the side.

After the fixI feel tension in the sides of my shoulders, and my torso doesn't shake.