Seated Cable Lateral Raise

The seated cable lateral raise trains the side delts while you sit on a bench, which removes leg drive and body swing. The cable keeps constant tension through the whole raise, so the delts stay loaded even at the bottom of the rep.

Beginner 💪 Side Delts Isolation Isolation
3
Sets
12–20
Reps
60 sec
Rest
Isolation
Type
🏋️ Cable🏋️ Bench
Seated Cable Lateral Raise — start and finish positionsSTARTFINISH
Cable
Side Delts Beginner Isolation
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Muscles Worked

Learn more in the Side-delts training guide →

Primary
Side Delts
Secondary
Traps
Highlighted muscles

How To Perform

  1. 1 Set a pulley to its lowest position and sit sideways on a bench next to it, holding the handle with the arm furthest from the stack.
  2. 2 Let the handle hang across your body with a soft bend in the elbow.
  3. 3 Raise your arm out to the side until it is about shoulder height.
  4. 4 Lower under control until the cable is nearly slack again.

Form Cues

  • ✓ Lead with the elbow, as if pouring water from a jug.
  • ✓ Keep your torso upright and still against the pull of the cable.
  • ✓ Stop around shoulder height rather than shrugging the weight higher.

Common Mistakes

  • ✗ Leaning away from the stack to move the weight.
  • ✗ Shrugging the shoulder up as you raise the arm.
  • ✗ Raising the hand far above shoulder height, which shifts work to the traps.
💡 Professor Splits Says:

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

Exercise Alternatives

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

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

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Where This Exercise Fits

FAQ

How many sets of Seated 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 Seated Cable Lateral Raise target?▾
Seated Cable Lateral Raise primarily targets the Side Delts. Secondary muscles include Traps.
Is Seated Cable Lateral Raise good for beginners?▾
Seated Cable Lateral Raise is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Seated 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.