The cable lateral raise is an isolation exercise that targets the lateral deltoids (shoulder muscles) while providing constant tension throughout the movement. Using cables ensures consistent resistance and helps develop shoulder stability and strength.
Step by step guide:
- Stand sideways to a low cable pulley, feet shoulder-width apart.
- Grasp the handle with your outside hand.
- Keep a slight bend in your elbow throughout the movement.
- Starting with your arm at your side, raise it out to the side.
- Lift until your arm is parallel to the ground.
- Pause briefly at the top of the movement.
- Lower the weight back down with control.
- Complete all reps before switching sides.
- Perform 12-15 repetitions for 3-4 sets per side.
Tips
Keep your core engaged to prevent swaying. Maintain a slight bend in your elbow throughout. Focus on using your shoulder muscles, not momentum. Control the weight during both lifting and lowering phases. Keep your wrist neutral throughout the movement.
Benefits
This exercise develops shoulder width and strength, improves shoulder stability, helps prevent shoulder injuries, and creates balanced shoulder development. The cable provides constant tension, making it particularly effective for muscle growth and endurance.
Prevention
Don’t use momentum to swing the weight. Avoid shrugging your shoulders during the movement. If you experience shoulder pain, check your form or reduce the weight. Those with shoulder injuries should consult a healthcare provider before attempting.
