Cable lateral raise

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A lateral raise against a cable, keeping tension on the side delt from the first inch.

What it is

A lateral raise performed one arm at a time against a low cable. Unlike a dumbbell, which is nearly weightless at the bottom of the movement, the cable resists from the very start, so the side deltoid works through the entire range.

Muscles worked

Primary: Side deltoids. Secondary: Traps, Front deltoids.

How to perform it

  1. Set a pulley to the lowest position, stand side-on to the machine, and take the handle in the hand further from it.
  2. Stand tall with a slight bend in the elbow and the cable running across your body.
  3. Raise the arm out to the side, leading with the elbow, until the hand is at about shoulder height.
  4. Lower under control back across the body, keeping tension on the delt the whole way down.

Common form faults

  • Leaning away from the machine to heave the weight up. Reduce the load and keep the torso still: a light hold on the frame is fine for balance, not for leverage.
  • Shrugging so the traps take over. Keep the shoulder down and lead with the elbow rather than lifting towards the ear.
  • Raising far above shoulder height. Stop around shoulder level; beyond that the trapezius does most of the extra work.

Programming

A side-delt accessory in higher reps with strict form. The constant tension makes light weights feel honest, so expect to use less than with dumbbells, and to feel it more. Start each set with the weaker side and match the stronger side to it.

Plan your training

Variations & substitutions

Frequently asked questions

Cable or dumbbell lateral raises?
Cables load the bottom half of the movement, where dumbbells provide almost nothing, and keep tension smooth throughout. Dumbbells are quicker to set up and easy to do anywhere. Both work, rotating between them covers the movement well.
Why does this feel so much harder than dumbbells?
Because there is no rest at the bottom. The cable resists from the first inch of the raise, so the side delt never gets a moment off during the set. That is a feature, not a fault: it is why the weight is lighter.