Cable Lateral Raise

How to Perform the Cable Lateral Raise

Set the cable pulley to the lowest position and attach a single D-handle.
Stand sideways to the machine and grasp the handle with the hand furthest from the machine, reaching across your body.
Stand upright with your feet shoulder-width apart, core braced, and the cable running across the front of your body.
Begin with your working arm hanging in front of your thigh with a slight bend in the elbow.
Raise your arm out to the side in a wide arc until it reaches shoulder height, leading with the elbow.
Hold briefly at the top with your arm parallel to the floor.
Lower your arm back down slowly and under control to the starting position.
Complete all reps on one side before turning around and working the other arm.

Shrugging the shoulders upward during the raise

Keep your shoulders depressed and down. Think about pushing the handle away from you, not lifting it up.

Raising the arm above shoulder height

Stop at shoulder height. Going higher recruits the upper traps and can impinge the shoulder.

Using excessive body swing to lift the weight

Keep your torso completely still. If you need momentum, the weight is too heavy.

✓Constant tension throughout the full range of motion unlike dumbbell lateral raises.
✓Highly effective for building shoulder width and the coveted capped shoulder look.
✓The cable path provides resistance even at the bottom of the movement where dumbbells are ineffective.

●Lead with your elbow, not your hand, to ensure the medial deltoid does the work.
●Slightly tilt the handle forward at the top as if pouring water from a jug to increase medial delt activation.
●The behind-the-body cable path provides a unique resistance profile that complements dumbbell lateral raises.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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