Cable Lateral Raise

The cable lateral raise provides constant tension on the side delt throughout the range of motion — unlike dumbbells which lose tension at the bottom. This makes it a highly effective lateral head isolator.

Beginner 💪 Side Delts Isolation Isolation Unilateral
3
Sets
12–20
Reps
60 sec
Rest
Isolation
Type
🏋️ Cable
Cable Lateral Raise — start and finish positionsSTARTFINISH
Cable
Side Delts Beginner Isolation One side at a time
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Side-delts training guide →

Primary
Side Delts
Highlighted muscles

How To Perform

  1. 1 Set the cable to the lowest position. Attach a handle and stand sideways to the machine.
  2. 2 Hold the handle with the arm closest to the machine, crossing in front of the body.
  3. 3 Raise the arm out to the side to shoulder level, leading with the elbow.
  4. 4 Return slowly under cable tension.

Form Cues

  • ✓ At the bottom of the movement, there should still be tension — this is what makes cables superior to dumbbells here.
  • ✓ Lead with the elbow, not the wrist.

Common Mistakes

  • ✗ Standing too close to the cable stack, removing tension at the bottom.
  • ✗ Swinging the body to complete reps.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Lateral Raise, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cable Lateral Raise? These alternatives target the same muscles:

Dumbbell Lateral Raise
Side Delts · Beginner
→
Lateral Raise Machine
Side Delts · Beginner
→

Swap Cable Lateral Raise for something else

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Where This Exercise Fits

FAQ

How many sets of Cable Lateral Raise should I do?▾
3 sets of 12–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for side delts. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Lateral Raise target?▾
Cable Lateral Raise primarily targets the Side Delts.
Is Cable Lateral Raise good for beginners?▾
Cable Lateral Raise is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Cable Lateral Raise, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.