- EquipmentCable
- PatternIsolation
- Reps12 to 20 reps
- Joint loadNone flagged
- One side at a time
Set a cable at its lowest point. Stand side-on to it and hold the handle in the hand farther from the machine, the cable crossing in front of your body.
First cueLead with the elbow.
How to do the Cable Lateral Raise
Set up. Set a cable at its lowest point. Stand side-on to it and hold the handle in the hand farther from the machine, the cable crossing in front of your body.
- Raise the arm out to the side with a slight elbow bend.
- Stop at about shoulder height.
- Lower under control.
- Switch sides after the set.
Form cues
- Lead with the elbow.
- Keep the torso still.
- Keep the shoulder down.
Common mistakes
- Leaning away to swing the weight.
- Shrugging as the arm rises.
Muscles worked
Main target: Side delts. The middle head of the deltoid sits on the outside of the shoulder. It lifts the arm out to the side and gives the shoulders their width.
The catalog names no other muscle it works on the way.
Its other side: Lats and Traps, in the overhead press and pull pattern.
What to pair it with
Movements that round out a workout with the Cable Lateral Raise, from the same catalog the StatBlockFit app logs.
- Straight-Arm Pulldown Superset partner: it trains the other side of the overhead press and pull pattern, so the two can alternate.
- Machine Chest Press Same push session: it trains the chest.
- Machine Shoulder Press Same push session: it trains the front delts.
A complete workout around it
4 movements, the Cable Lateral Raise first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Cable Lateral Raise 3 × 12 to 20 reps
- Straight-Arm Pulldown 3 × 10 to 20 reps
- Machine Chest Press 3 × 8 to 15 reps
- Machine Shoulder Press 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Leaning Lateral Raise
Dumbbell
Gym or cable swap
Machine Lateral Raise
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Lateral Raise.
Other variations of the Lateral Raise: Machine Lateral Raise and Leaning Lateral Raise.
Do before it: Prone Y-Raise (shoulder blades).
Track it in StatBlockFit
In the StatBlockFit app the Cable Lateral Raise is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Cable Lateral Raise?
Set up: Set a cable at its lowest point. Stand side-on to it and hold the handle in the hand farther from the machine, the cable crossing in front of your body. Steps: 1. Raise the arm out to the side with a slight elbow bend. 2. Stop at about shoulder height. 3. Lower under control. 4. Switch sides after the set. Form cues: Lead with the elbow. Keep the torso still. Keep the shoulder down. Common mistakes: Leaning away to swing the weight. Shrugging as the arm rises.
What muscles does the Cable Lateral Raise work?
It trains the side delts; the catalog names no other muscle it works on the way.
What can I do instead of the Cable Lateral Raise?
At home: Leaning Lateral Raise. In a gym: Machine Lateral Raise. Each trains the same main muscle.
What should I pair the Cable Lateral Raise with?
Good partners in the same workout are Straight-Arm Pulldown, Machine Chest Press and Machine Shoulder Press.
How heavy should the Cable Lateral Raise be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.