Cable Lateral Raise
oec:cable-lateral-raise
A standing cable isolation exercise that targets the lateral deltoid through smooth, continuous tension during shoulder abduction.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Side Lateral Raise (Cable), Cable Side Lateral Raise, Cable Side Raise, Single-Arm Cable Lateral Raise, Side lateral raise - Front (Cable), High-Cable Lateral Raise
How to do it
Setup
- Set the cable pulley to its lowest position and attach a single D-handle.
- Stand sideways to the cable stack with your feet hip-width apart.
- Reach across your body with the outside arm to grip the handle with a neutral-to-pronated grip.
- Stand tall with a slight bend in your working elbow and brace your core.
Movement
- Raise your arm out to the side in the scapular plane, leading with your elbow.
- Continue raising until your hand and elbow reach roughly shoulder height.
- Pause briefly at the top to emphasize peak contraction in the lateral deltoid.
- Lower the handle under control back across your body to the starting position.
Breathing
Exhale as you raise the cable to the side, and inhale as you lower it back down.
Cues
- Lead with the elbow.
- Pour the pitcher slightly at the top.
- Keep your shoulders down and avoid shrugging.
Common faults
- Excessive shrugging of the shoulder girdle.
- Keep your shoulder blades depressed and focus on abducting at the shoulder joint rather than elevating the traps.
- Swinging the torso to generate momentum.
- Reduce the load, brace your core, and keep your torso stationary throughout the movement.
- Raising the hand well above the elbow.
- Keep the elbow and wrist in line or the elbow slightly higher to ensure the tension remains on the lateral deltoid.
Safety
- Avoid raising the arm excessively beyond shoulder height if you experience impingement or shoulder discomfort.
Muscles
Joints
- Shoulder: Abduction
- Shoulder blade: Upward rotation
Details
- Movement
- Shoulder raise isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Cable machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- substitute for Dumbbell Lateral Raise
- substitute for Machine Lateral Raise
- substitute for Seated Dumbbell Lateral Raise
- variation of Dumbbell Lateral Raise
Sources
- wger: Side Lateral Raise (Cable), by barry (CC-BY-SA-4.0)
- wger: Side lateral raise - Front (Cable) (CC-BY-SA-4.0)
- wger: High-Cable Lateral Raise, by Deflation (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.