Smith Machine Overhead Press vs Cable Lateral Raise
Which one fits your Shoulder workout plan?
Contents
Smith Machine Overhead Press works multiple joints at once, Cable Lateral Raise isolates — difficulty 3 of 5 vs 2. See which fits your Shoulder day.
Compare the benefits of Smith Machine Overhead Press and Cable Lateral Raise and pick the one that fits your Shoulder workout.
Smith Machine Overhead Press vs Cable Lateral Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Overhead Press more often — 13,000 sessions compared to 4,441 for Cable Lateral Raise.
What most people do isn't always what fits you. Smith Machine Overhead Press and Cable Lateral Raise differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Smith Machine Overhead Press and Cable Lateral Raise Differ
| What differs | Smith Machine Overhead Press | Cable Lateral Raise |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | side delts |
| Machine type | Smith-machine | cable-driven |
| One side at a time | No | Yes |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 13,000 sessions | 4,441 sessions |
How to Do Smith Machine Overhead Press
Smith Machine Overhead Press Muscles Worked: Shoulder
Form
- 1. Lift the barbell above your head. Please lift it above your head, not in front of your body.
- 2. With your core engaged, slowly lower the barbell to return to the starting position.
Coach's Tips
- 1. If you grip the barbell too wide, it can strain your shoulders, so please be careful.
- 2. If your core relaxes, it can strain your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
For a full Smith Machine Overhead Press guide with alternatives and benefits, see the Smith Machine Overhead Press exercise guide.
How to Do Cable Lateral Raise
Cable Lateral Raise Muscles Worked: Shoulder
Form
- 1. Slowly lift your arms to shoulder height while keeping your elbows slightly bent.
- 2. Make sure the palms of your hands are facing the floor or towards the front of your body.
- 3. Slowly lower your arms back to the starting position.
- 4. However, do not lower your arms completely; only lower them until your shoulders are relaxed.
Coach's Tips
- 1. Please be careful not to raise your hands higher than shoulder level.
- 2. If your palms are facing behind your body, it may cause shoulder pain, so please keep them facing the floor or in front of your body.
For a full Cable Lateral Raise guide with alternatives and benefits, see the Cable Lateral Raise exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Smith Machine Overhead Press or Cable Lateral Raise?
Planfit users log Smith Machine Overhead Press more often — 13,000 sessions against 4,441 for Cable Lateral Raise. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Smith Machine Overhead Press and Cable Lateral Raise work the same muscles?
Not quite. Smith Machine Overhead Press loads front delts, side delts, and triceps, and Cable Lateral Raise loads side delts.
What equipment do Smith Machine Overhead Press and Cable Lateral Raise need?
Smith Machine Overhead Press needs a machine, and Cable Lateral Raise needs a machine.
Which is easier to start with?
Cable Lateral Raise is the easier place to start. Move to Smith Machine Overhead Press once your form holds up.
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