High Cable Lateral Raise

How to Perform the High Cable Lateral Raise

Set a cable pulley to the highest position and stand beside the machine, grasping the handle with the arm furthest from the machine.
Stand far enough away that the cable crosses in front of your body, creating tension at the starting position.
Begin with your working arm across your body, hand near the opposite hip, with a slight bend in the elbow.
Raise your arm out to the side and slightly downward against the cable resistance, leading with your elbow.
Continue lifting until your arm reaches approximately shoulder height, keeping the slight elbow bend throughout.
Hold the top position briefly, feeling the contraction in your side delt.
Slowly return your arm back across your body to the starting position under control and repeat for all reps before switching sides.

Standing too close to the machine

Stand far enough away so the cable has an appropriate angle and provides resistance throughout the full range of motion.

Using body momentum to swing the weight up

Keep your torso still and perform the movement strictly with your shoulder. Reduce the weight if needed.

Raising the arm too high above shoulder level

Stop at or just below shoulder height to keep the focus on the lateral deltoid and minimize upper trap involvement.

●Lean slightly away from the machine to increase the range of motion and stretch on the side delt.
●This variation is excellent for emphasizing the stretched position of the lateral delt.
●Pair with standard cable lateral raises for complete side delt development through different strength curves.

Strength

4-5 sets of 6-8 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 12-15 reps at 60-70% 1RM

Endurance

2-3 sets of 18-20 reps at 50-55% 1RM

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