Cable Lateral Raise

Target Muscle: Shoulders
Equipment: Cable Machine
Level: Intermediate
Cable Lateral Raise

The Cable Lateral Raise isolates the medial (side) deltoid head, which is responsible for shoulder width and the coveted capped-deltoid look. Using a cable instead of dumbbells provides constant tension throughout the entire range of motion — unlike dumbbells, which have zero resistance at the bottom. This makes cable lateral raises superior for hypertrophy because the muscle never gets to rest during the set.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Set a single cable pulley to the lowest position and attach a single-handle grip

  2. Step 2

    2. Stand sideways to the cable with the working arm across your body (cable crosses in front of your thighs)

  3. Step 3

    3. Grip the handle with your outside hand and place your inside hand on your hip or hold the machine for stability

  4. Step 4

    4. With a slight bend in the elbow (maintain this angle), raise the handle out to your side in a smooth arc

  5. Step 5

    5. Stop when your arm is parallel to the floor — do not swing above shoulder height

  6. Step 6

    6. Lower under control (2-3 seconds) back to the starting position and repeat

Pro Tips

  • Lead with your elbow, not your hand — imagine pouring a pitcher of water as you raise. Keep your shoulder down and back — do not shrug the weight up with your traps. The range of motion ends at shoulder level; going higher shifts tension to the traps and risks shoulder impingement. For variety, you can also perform this facing the cable, pulling the handle across your body (cable version of a dumbbell lateral raise).