Cable Lateral Raise
Side DeltsCableIntermediate
Constant-tension side delt work for shoulders that look wider from the front.
Muscle worked
Side Delts
Equipment
Cable
Difficulty
Intermediate
Time per set
30-60s
How to perform
Step by step, every rep
01
Set cable low
Attach a single handle to the lowest pulley and stand side-on.
02
Start across body
Let the working arm begin slightly in front of or across the hips.
03
Raise out wide
Lead with elbow and lift until the arm is around shoulder height.
04
Lower slowly
Control back to the start while keeping tension on the delt.
Common mistakes
Avoid these
✕
Shrugging up
Traps take over. Fix: Shoulder stays down, elbow leads out.
✕
Pulling behind the body
Can irritate the shoulder. Fix: Raise in a slightly forward scapular plane.
✕
Going too heavy
The movement turns into a swing. Fix: Use a weight you can pause at shoulder height.
Progressions
Scale it up or down
Make it easier
- Dumbbell lateral raise
- Machine lateral raise
- Partial range cable raise
Make it harder
- Lean-away cable lateral raise
- Paused cable lateral raise
- Cable lateral raise drop set
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
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