Cable Lying Cross Lateral Raise
- Músculo objetivo
- Deltoid Lateral
- Músculos sinergistas
- Deltoid Anterior, Serratus Anterior
- Equipamiento
- Cable
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The cable lying cross lateral raise is a shoulder isolation exercise that targets the side delts (lateral deltoid), with help from the front delts (anterior deltoid) and serratus anterior. Performed lying on your side and pulling a low cable across your body, it keeps constant tension on the delt through the full range, making it a strong finisher for shoulder width.
Cómo hacer el Cable Lying Cross Lateral Raise
- 1Set the cable pulley to the lowest position and attach a single handle.
- 2Lie on your side on the floor or a flat bench beside the machine, with your working shoulder facing up and the cable running across your body.
- 3Reach down across your torso and grab the handle with your top hand, palm facing toward your feet.
- 4Brace your core and keep a slight bend in the working elbow, starting with the handle resting near your bottom hip.
- 5Raise the handle up and across your body in a wide arc until your arm reaches roughly shoulder height, leading with your elbow.
- 6Pause briefly at the top and squeeze the lateral deltoid without shrugging your shoulder up toward your ear.
- 7Lower the handle slowly back across your body under control, resisting the cable the whole way down.
- 8Finish all your reps, then switch sides and repeat for the other shoulder.
Consejos de técnica
- Lead the movement with your elbow rather than your hand to keep the tension on the side delt instead of the front delt.
- Move slowly and under control — the cable provides constant tension, so there is no need to swing or use momentum.
- Keep your shoulder blade down and your neck relaxed throughout to avoid turning this into a trap-dominant shrug.
- Use a light weight and higher reps; this is an isolation movement, not a heavy strength lift.
- Keep your torso still and stacked on your side so the work comes from the shoulder, not from rocking your body.
Errores comunes
- Using too much weight and swinging the arm up, which shifts the load to momentum and the traps instead of the lateral deltoid.
- Shrugging the shoulder toward the ear at the top, which recruits the upper traps and takes tension off the target muscle.
- Rolling the torso back to help lift the handle, which cheats the rep and reduces the isolation that makes this exercise useful.
- Cutting the range of motion short at the bottom, which loses the stretch and the constant-tension benefit the cable provides.
- Locking the elbow out fully, which strains the joint and lets the arm, rather than the delt, carry the load.
Preguntas frecuentes
What muscles does the cable lying cross lateral raise work?
It primarily targets the side delts (lateral deltoid), with the front delts (anterior deltoid) and serratus anterior assisting as synergists.
Why do this lying down instead of a standing cable lateral raise?
Lying on your side changes the angle so the cable pulls across your body, keeping constant tension on the lateral deltoid through a longer portion of the range than a standing version often allows.
How many sets and reps should I do?
Because it is an isolation exercise, use a light weight for higher reps — around 3 to 4 sets of 12 to 20 reps per side works well, focusing on control and a strong squeeze.
Is the cable lying cross lateral raise good for beginners?
Yes. It isolates the side delt with controlled cable tension and low weight, making it easy to feel the target muscle and hard to cheat with momentum once your form is set.
What is a good alternative to this exercise?
A standing cable lateral raise trains the same lateral deltoid with constant cable tension and is a close substitute when you do not want to lie down.
