Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Cable Lateral Raise Instructions

  1. Set the pulleys of a dual cable machine to the low setting and select the weight you wish to use.
  2. Stand facing away from the machine and grasp opposite handles with opposite hands.
  3. Stand straight up with your arms in front of you (crossed over). The weight should be slightly off the stack. This is the starting position for the movement.
  4. Keeping your elbows high, extend your arms out in a semi-circle motion.
  5. Once your hands get to around shoulder height, pause and slowly lower the weight back to the starting position.
  6. Repeat for desired reps.

Cable Lateral Raise Tips

  • Because this is an isolation movement, form is more important than weight.
  • Keep your elbows high throughout the movement.
  • Don't flare your hands up as you move the weight as this will bring the front delts into the exercise.
Posted on: Mon, 07/11/2022 - 07:31

I have a home gym and only one cable- any advice on an alternative to this exercise please?


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Posted on: Mon, 07/11/2022 - 22:43

Hi, Becca. You can simply do them one side at a time. This would actually be better for isolation and balance between the shoulders.

Posted on: Tue, 04/15/2014 - 22:54

i love this site. It has helped me so much and my workouts are better.