Cable Lateral Raise
Cable Lateral Raise is a isolation vertical push exercise for the shoulders. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Cable Seated Lateral Raise · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set the pulley height before selecting the load.
- 2Stand or sit far enough away to keep cable tension at both ends of the repetition.
- 3Position the machine pivot, cable, or dumbbells so resistance begins without a shrug.
- 4Lead with the elbows in the shoulder-blade plane and stop around shoulder height.
How to perform it
- 1Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
- 2Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
- 3Bend forward while keeping your back flat and rest your torso on the thighs.
- 4Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
- 5While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
- 6Slowly lower your arms to the starting position as you inhale.
- 7Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
- •Keep the cable aligned with the moving limb from start to finish
- •Stack wrists over elbows
- •Keep ribs down
- •Reach up without shrugging aggressively
Common mistakes
- •Turning the press into an incline press
- •Flaring the elbows excessively
- •Crashing into the bottom position
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Machine
Dumbbell
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.