Lateral Raise (Cable)

Stand next to a low pulley. Raise the handle out to the side until shoulder height. Cables provide resistance during the entire movement, unlike dumbbells.

Quick facts

Difficulty: Easy
Mechanic: Isolation
Force: Push
Type: Strength
Injury Risk: Low
Hypertrophy: Medium
Calorie Burn: Low

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

side shoulders

Secondary

upper traps

Equipment & setup

What you need and how to position yourself before starting.

Equipment

cable

Movement pattern

Unilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand next to a cable machine with the pulley set to the lowest position.
- Attach a single handle to the pulley and adjust the weight to a suitable level.
Step 2Grab the Handle
- Stand with your feet shoulder-width apart and grab the handle with one hand.
- Keep your arm straight down at your side, palm facing your body.
Step 3Position Your Body
- Engage your core and maintain a slight bend in your knees.
- Stand tall with your shoulders relaxed and back straight.
Step 4Lift the Handle
- Raise your arm out to the side, keeping a slight bend in your elbow.
- Lift until your arm is parallel to the ground, ensuring your shoulder stays down and away from your ear.
Step 5Lower the Handle
- Slowly lower the handle back to the starting position, maintaining control throughout the movement.
- Do not let the weight stack touch down completely to keep tension in the muscle.
Step 6Repeat
- Perform the desired number of repetitions on one side before switching to the other arm.
- Focus on maintaining good form and control with each repetition.
Step 7Finish the Exercise
- After completing your sets, carefully release the handle and step away from the cable machine.
- Ensure you are in a safe position before adjusting the weights or moving on to the next exercise.

Watch full tutorial video