Cable Lateral Raise
- Músculo objetivo
- Deltoid Lateral
- Músculos sinergistas
- Deltoid Anterior, Serratus Anterior
- Equipamiento
- Cable
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The cable lateral raise is a shoulder isolation exercise that primarily targets the side (lateral) deltoid, with help from the front deltoid and serratus anterior. Performed at a cable machine with the pulley set low, it keeps constant tension on the side delt through the full range, making it a popular accessory for building shoulder width.
Cómo hacer el Cable Lateral Raise
- 1Set the pulley to the lowest position and attach a single handle.
- 2Stand side-on to the machine so the working arm is farthest from the pulley, then reach across your body to grip the handle with the opposite-side hand or the near hand running the cable across your front.
- 3Stand tall with a slight bend in your elbow, brace your core, and let the handle rest in front of your hip with the cable taut.
- 4Raise your arm out to the side in a wide arc, leading with your elbow, until your hand reaches roughly shoulder height.
- 5Keep your wrist neutral and your pinky slightly higher than your thumb at the top, pausing briefly to feel the side deltoid contract.
- 6Lower the handle under control back across your body, resisting the cable the whole way down.
- 7Complete your reps on one side, then switch arms and repeat.
Consejos de técnica
- Lead the movement with your elbow rather than your hand to keep the tension on the side deltoid instead of the traps.
- Keep your torso still and avoid swinging or leaning to move the weight; a lighter load with strict form works the delt better.
- Pause for a beat at the top and lower slowly to take advantage of the constant tension the cable provides over a dumbbell.
- Stop the raise at about shoulder height; going higher shifts the work onto the upper traps.
Errores comunes
- Using too much weight and swinging the torso to throw the handle up, which turns the lift into a momentum movement and takes tension off the side deltoid.
- Shrugging the shoulder up toward the ear during the raise, which recruits the upper traps instead of isolating the delt.
- Raising the arm well above shoulder height, which moves the work onto the traps and can pinch the shoulder joint.
- Letting the handle drop quickly on the way down, wasting the eccentric portion where the cable keeps useful tension on the muscle.
Preguntas frecuentes
What muscles does the cable lateral raise work?
It primarily targets the side (lateral) deltoid, which builds shoulder width, with the front deltoid and serratus anterior assisting as synergists.
Why use a cable instead of dumbbells for lateral raises?
A cable keeps constant tension on the side deltoid through the whole range, including the bottom where a dumbbell unloads. That steady resistance is the main reason lifters add the cable version.
How many sets and reps should I do?
As a shoulder isolation exercise, it responds well to higher reps with lighter weight. Three to four sets of 12 to 20 reps per arm with strict form is a sensible default.
How high should I raise my arm?
Raise the handle to about shoulder height, where the side deltoid is fully working. Going higher shifts the load onto the upper traps and adds little for the delt.
Is the cable lateral raise good for beginners?
Yes. It is a simple single-joint movement, and the cable's steady tension makes it easy to feel the side deltoid. Start light and focus on leading with the elbow before adding weight.
