Cable Lateral Raise
Also known as: cable side raise, single arm cable lateral raise, one arm cable lateral raise, cable side lateral raise, cable lateral raises
Cables pull from the side rather than straight down, so the side delts stay under load through the bottom third of the raise where dumbbells go slack. Running both arms at once doubles the setup fuss but halves the set time; expect the working weight to sit well below your dumbbell lateral raise numbers.
How to do the Cable Lateral Raise
- Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip.
- Keep your arms straight and your core engaged.
- Raise your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Lateral Raise work?
The Cable Lateral Raise primarily works the delts. It also involves the traps and triceps, which assist the movement and stabilise the joints.
Is the Cable Lateral Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Lateral Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Lateral Raise?
If you cannot do the Cable Lateral Raise, try the Back Support Dumbbell Seated Lateral Raise, the Single Arm Cable Lateral Raise or the Seated Cable Rear Delt Fly. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Lateral Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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