Exercise Library
Cable Lateral Raise
An isolation shoulder exercise performed using a cable machine with a single handle attached to a low pulley. The movement involves raising the arm outward to the side by abducting the shoulder while maintaining a slight bend in the elbow and minimizing torso movement. The cable provides constant tension throughout the lift, and the exercise emphasizes controlled motion and a slow lowering phase to maintain continuous tension through the shoulders across the full range of motion.
Primary muscle
Lateral Deltoids
Secondary muscles
Anterior Deltoids, Upper Trapezius
Equipment
Cable
Category
Shoulders
How to Do the Cable Lateral Raise
- Set a cable pulley to the lowest position and attach a single D-handle.
- Stand side-on to the stack and grab the handle with the hand furthest from the machine, so the cable runs across your body.
- Step away slightly to pre-tension the cable, letting the handle rest near your opposite hip.
- Brace lightly and, with a small fixed elbow bend, raise your arm out to the side.
- Lift until your arm is parallel to the floor, exhaling near the top, and pause briefly.
- Lower under control until the handle returns across your body, feeling tension the entire way down.
- Complete all reps on one side, then turn around and repeat with the other arm.
Common Mistakes
- Standing too close to the stack: without pre-tension the first third of the rep is empty; step out until the cable is taut at the bottom.
- Leaning away from the machine: tilting the torso shortens the range and turns the raise into a body swing; stay tall and let the arm travel.
- Yanking from the hip: jerking the handle to start the rep uses momentum where cables should give constant tension; start each rep slowly.
- Bending and straightening the elbow: pumping the elbow changes the lever length mid-rep; lock in a slight bend and keep it fixed.
Track This Exercise in the App
Log your cable lateral raise sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.