How To Do Cable Lateral Raise

Cable Lateral Raise Exercise

Cable Lateral Raise is a great isolation exercise that effectively targets the medial head of the shoulder.

With the use of the cable there is more continuous tension on the shoulder compared to a dumbbell.

Cable Lateral Raise is best used as a finisher in a shoulder workout preferably after a heavy pressing exercise.

You get better result by using light weight so you can focus on perfect form and technique.

Cable Lateral Raise How To

  • Stand beside a cable machine. Assume a shoulder width stance; tighten your core and keep a flat back all throughout the movement.
  • Grab the handle of a pulley cable and raise it sideways. Maintain a slight bend in your elbows and bring the handle up to shoulder level.
  • Hold the position for a count of “one”.
  • Resist the weight on the way back to starting position.
  • Once you have done the targeted number of reps on one side, switch and work the other shoulder.
  • Perform the exact same number of reps on the other shoulder.

Form and Technique

As a unilateral exercise, Cable Lateral Raise will create shifting of forces as you bring the weight up to shoulder level.

Always keep your core tight, your upper body upright and stable. Never bend at the hips to try and use momentum.

Keep a slight bend in your working arm and never initiate the pull with your biceps.

Contract your shoulders and use only the strength of the lateral head to raise the weight.

Variations: Lying Lateral Raise, Incline Lateral Raise

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Cable Lateral Raise