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All shoulders exercisesShoulders · Gym

Cable Lateral Raise

Constant tension across the raise. Superior to dumbbells for mind-muscle.

BeginnerCable machine3 × 12–15
Cable Lateral Raise demonstration thumbnail — Cable Lateral Raise Complete Guide
Side deltsCable machine

Cable Lateral Raise

Demo · Andrew Kwong (DeltaBolic)

Verified Cable Lateral Raise demonstration by Andrew Kwong (DeltaBolic). Click to play.

How to do the Cable Lateral Raise

  1. 1Cable behind body
  2. 2Slow tempo
  3. 3Squeeze at the top

Benefits of the Cable Lateral Raise

  • Builds strength and size in the side delts through a full, controlled range of motion
  • Constant tension through the full range — no easy point in the rep
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services