Cable Lateral Raise

Constant tension meets side delt isolation — the smoothest path to sculpted shoulders

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⚡ Quick Reference

Aspect	Details
Pattern	Isolation
Primary Muscles	Side Delts
Secondary Muscles	Front Delts, Traps
Equipment	Cable Machine
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Cable height: Set pulley to lowest position
2. Attachment: D-handle or single grip attachment
3. Position: Stand with cable station on your left (for right arm raise)
   • Stand far enough that cable has tension at start
   • Feet shoulder-width, stable base
4. Grip: Reach across body and grab handle with opposite hand
   • Right hand grabs left cable
   • Neutral or slightly pronated grip
5. Starting position: Cable crosses in front of hips
   • Slight forward lean (5-10°) optional
   • Core braced, chest up
   • Elbow slightly bent (10-15°)

Equipment Setup

Equipment	Setting	Notes
Cable Machine	Pulley at bottom	Creates upward resistance angle
D-Handle	Single grip	Allows natural hand position
Weight Stack	Light to moderate	Start 50% lighter than DB lateral raise

Setup Cue

"Cable crosses your centerline at hip height — imagine drawing a sword from the opposite hip"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled return against constant cable tension

1. Slowly lower arm back across body
2. Maintain elbow angle throughout descent
3. Don't let cable slam down — fight the resistance
4. Breathing: Inhale on the way down

Tempo: 2-3 seconds (resist the pull)

Feel: Continuous stretch in side delt, tension never leaves

⏸️ Bottom Position

What's happening: Cable maintains tension across body

1. Handle crosses centerline at hip level
2. Cable still has tension — no slack
3. Shoulder blade stays neutral (don't let cable pull you)
4. Brief pause to prevent momentum

Key advantage: Unlike dumbbells, you maintain tension at bottom

⬆️ Raising

What's happening: Pulling cable laterally against resistance

1. Raise arm out to side in arc motion
2. Lead with elbow, handle follows
3. Pull across and up to shoulder height
4. Breathing: Exhale as you raise

Tempo: 1-2 seconds (smooth, controlled)

Feel: Intense contraction in side delt from start to finish

🔝 Top Position

What's happening: Peak contraction under load

1. Arm at or slightly below shoulder height
2. Cable creates tension even at top (unlike DBs)
3. Squeeze for 0.5-1 second
4. Elbow stays slightly bent

Cable advantage: Maintains resistance at top — constant tension

Key Cues

Primary Cues

• "Draw the sword" — smooth pull from opposite hip
• "Elbow leads, hand follows" — keeps tension on delts
• "Fight the cable both ways" — resist on the way down
• "Tension never leaves" — no rest points in ROM

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-2-0	2s up, 1s pause, 2s down, no pause
Pump	1-0-3-0	1s up, no pause, 3s down (eccentric emphasis)
Constant Tension	2-2-2-0	2s up, 2s hold, 2s down (brutal pump)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Side Deltoids	Shoulder abduction — pulling cable laterally	██████████ 98%

Secondary Muscles

Muscle	Action	Activation
Front Deltoids	Minor assistance in raising	██░░░░░░░░ 25%
Upper Traps	Shoulder girdle stabilization	███░░░░░░░ 35%

Stabilizers

Muscle	Role
Core	Prevents torso rotation from cable pull
Obliques	Resist lateral flexion
Forearms	Maintain grip on handle

Muscle Emphasis

Why cables beat dumbbells for isolation: Constant tension throughout entire ROM means side delts never rest. The cross-body angle also minimizes front delt involvement compared to standard dumbbell raises. To maximize activation: Slight forward lean, elbow higher than wrist, smooth tempo with no momentum

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Letting cable pull you	Torso rotates toward cable	Loses delt tension, unstable	Brace core, resist rotation
Jerking at bottom	Using momentum to start rep	Robs delts of constant tension	Smooth initiation, no yanking
Raising too high	Arm above shoulder height	Traps dominate movement	Stop at shoulder level
Straight arm	Locking elbow	Joint stress, reduces ROM	Maintain 10-15° bend
Standing too close	Cable slack at bottom	Loses constant tension advantage	Step away until tension exists at start
Shrugging	Elevating shoulder girdle	Traps steal work from delts	"Shoulder down" throughout

Most Common Error

Standing too close to the cable — If there's slack in the cable at the bottom position, you've lost the primary advantage of this variation. Step away from the machine until you feel tension even with your arm at your side.

Self-Check Checklist

• Cable has tension throughout entire rep
• No torso rotation during movement
• Leading with elbow, not hand
• Stopping at shoulder height
• Smooth tempo with no jerking
• Core braced against cable pull

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🔀 Variations

By Emphasis

Hypertrophy Focus

Variation	Change	Why
Extended Eccentric	4-5s lowering phase	Maximizes time under tension
Pause Reps	2-3s hold at top	Peak contraction emphasis
Continuous Tension	No pause at bottom	Metabolic stress, extreme pump

Angle Variations

Variation	Change	Why
Low-to-High	Cable low to shoulder height	Standard variation
Mid-to-High	Cable at knee height	Reduces front delt involvement
Leaning Lateral	Lean away from cable	Increased ROM, deeper stretch

Intensity Techniques

Variation	Change	Why
Drop Sets	Reduce weight without rest	Push past failure
Double Cable	Both arms simultaneously	Time-efficient, bilateral stability
Iso-Dynamic	Hold one arm, pulse other	Unilateral fatigue + constant tension

Equipment Variations

Setup	Exercise Name	Key Difference
Low Pulley	Standard Cable Lateral Raise	Most common, optimal angle
Mid Pulley	Mid-Cable Lateral Raise	Different resistance curve
Two Cables	Double Cable Lateral Raise	Both sides simultaneously
Lean Position	Leaning Cable Lateral Raise	Greater ROM and stretch

Body Position Variations

Variation	Body Position	Effect
Standing Upright	Neutral spine	Classic form, most stable
Slight Forward Lean	10-15° forward	More side delt, less front delt
Leaning Away	Hold cable post, lean	Maximum ROM, deep stretch

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	12-15	60-90s	Moderate	1-2
Endurance/Pump	3-5	15-25	45-60s	Light-Moderate	2-3
Metabolic	2-3	20-30+	30-45s	Light	3-4

Workout Placement

Program Type	Placement	Rationale
Upper body day	After main pressing	Delts pre-fatigued, cables provide smooth finish
Shoulder day	Middle to end	After overhead work, before rear delts
Push day	Accessory work	Isolation finisher after compounds

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets per arm
Intermediate	2-3x/week	3-4 sets per arm
Advanced	3-4x/week	3-5 sets per arm (distributed)

Progression Scheme

Progressive Overload

Cable lateral raises allow for smoother weight progressions than dumbbells (5 lb jumps instead of 5-10 lbs). Focus on maintaining constant tension as you add weight — the moment you start using momentum, you've gone too heavy.

Sample Shoulder Day Integration

Exercise	Sets x Reps	Notes
Overhead Press	4x6-8	Main compound movement
Cable Lateral Raise	3x12-15	Side delt isolation
Face Pulls	3x15-20	Rear delt work

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Lateral Raise	Learning the cross-body pull pattern
Dumbbell Lateral Raise	No cable machine available
Machine Lateral Raise	Need more stability/support

Progressions (Harder)

Exercise	When Ready	Link
Leaning Cable Lateral Raise	Want increased ROM and stretch
Double Cable Lateral Raise	Bilateral coordination mastered

Alternatives (Same Goal, Different Movement)

Equipment Substitutes

Alternative	Equipment	Notes
Dumbbell Lateral Raise	Dumbbells	More accessible, different tension curve
Machine Lateral Raise	Lateral raise machine	Fixed path, easier to isolate
Band Lateral Raise	Resistance band	Home/travel option

Different Angles

Alternative	Angle	Trade-off
Front Raise	Frontal plane	Targets front delts instead
Upright Row	Compound pulling	More trap involvement

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pinching at top of movement	Reduce ROM to 60-75°, lighter weight
Rotator cuff issues	Strain on stabilizers	Very light weight, slow tempo
AC joint problems	Compression at top	Stop at 45°, focus on bottom range
Lower back issues	Cable pull creates rotation stress	Extra core bracing, reduce weight

Stop Immediately If

• Sharp pain in shoulder joint
• Clicking/popping with pain
• Cable pulls you off balance repeatedly
• Numbness or tingling in arm
• Pain persists after set ends

Form Safety Tips

Tip	Why
Brace core before each rep	Prevents rotation from cable pull
Keep weight manageable	Cables feel lighter but provide constant tension
Don't let cable jerk you	Maintain control throughout ROM
Stop at shoulder height	Reduces impingement risk
Maintain elbow bend	Protects joint integrity

Safe Failure

How to safely end a set:

1. When fatigued: Simply lower cable to start position
2. If balance lost: Step toward cable to reduce tension
3. If pain occurs: Release handle smoothly, don't drop
4. At failure: Let cable pull arm down slowly (controlled)

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Abduction (horizontal component)	0-90°	🟡 Moderate
Elbow	Static hold	10-15° flexion	🟢 Low
Wrist	Grip stabilization	Neutral	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° abduction	Raise arm to side	Stop at comfortable height (60-75°)
Thoracic Spine	Neutral position	Stand upright without rounding	Improve posture before loading

Joint Health Note

The cross-body cable angle can be more shoulder-friendly than straight vertical raises for some people with impingement. However, if you feel pinching, reduce ROM or try the machine lateral raise for a fixed path.

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❓ Common Questions

Why cables instead of dumbbells?

Cables provide constant tension throughout the entire range of motion. With dumbbells, tension is lowest at the bottom (where delts are stretched) and highest in the middle. Cables maintain tension even at the bottom and top, meaning your side delts never get a break. This creates superior metabolic stress and time under tension.

Should I do both arms at once or one at a time?

One arm at a time is standard and allows you to focus on each side individually. However, double cable lateral raises (both arms simultaneously using two cable stations) are a valid progression once you've mastered single-arm form. Single-arm work is better for identifying and fixing imbalances.

How far from the cable should I stand?

Stand far enough that the cable has light tension even at the starting position (arm across body). If there's slack, you're too close. A good test: when your arm is at your side crossing your body, you should feel a gentle pull. This ensures constant tension throughout the movement.

Can I lean away from the cable?

Yes — this is a progression called the "leaning cable lateral raise." Grab the cable tower with your free hand and lean away. This increases ROM and provides a deeper stretch at the bottom. It's excellent for advanced lifters but requires good shoulder mobility and stability.

My shoulder clicks during this exercise. Is that bad?

Painless clicking (crepitus) is usually benign. Clicking with pain is a red flag for impingement or labral issues. If it's painful, reduce ROM, try lighter weight, or switch to a machine variation with a fixed path. Persistent painful clicking warrants a medical evaluation.

Should I "pour the pitcher" at the top?

The internal rotation cue works for some people but increases impingement risk for others. With cables, try keeping your thumb pointing up or slightly back (neutral to slight external rotation). This is often more shoulder-friendly than the pronated "pour" position.

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📚 Sources

Biomechanics & Muscle Activation:

• Campos, Y.A., et al. (2020). Different shoulder exercises affect the activation of deltoid portions — Tier A
• ExRx.net Cable Exercise Analysis — Tier C
• Schoenfeld, B.J. (2010). Resistance training with single vs. multi-joint exercises — Tier A

Programming:

• Renaissance Periodization Shoulder Hypertrophy Guide — Tier B
• Mike Israetel Deltoid Volume Landmarks — Tier B

Technique & Coaching:

• Jeff Nippard Science Applied Series: Shoulders — Tier C
• John Meadows Creative Cable Training Methods — Tier C

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For Mo

When to recommend this exercise:

• User wants constant tension on side delts
• User has access to cable machine
• User finds dumbbells hard to stabilize
• User wants smoother strength progression (smaller weight jumps)
• User reports better shoulder feel with cables vs free weights

Who should NOT do this exercise:

• No cable machine access → Use Dumbbell Lateral Raise
• Acute shoulder injury → Rest and rehab first
• Severe impingement → Try Machine Lateral Raise with limited ROM
• Cannot maintain balance against cable pull → Use Machine Lateral Raise

Key coaching cues to emphasize:

1. "Stand far enough away that cable has tension at the start"
2. "Draw the sword — smooth pull from opposite hip"
3. "Fight the cable on the way down — don't let it yank you"
4. "Elbow leads, hand follows"

Common issues to watch for in user feedback:

• "Cable pulls me around" → Brace core harder, reduce weight, widen stance
• "I don't feel it more than dumbbells" → Likely standing too close (cable has slack), or tempo too fast
• "My shoulder clicks" → Check for pain; if painful, reduce ROM or switch to machine
• "It's awkward" → May need practice with cross-body pulling pattern; consider machine alternative

Programming guidance:

• Pair with: Overhead pressing, rear delt work, front raises
• Avoid same day as: Can be done frequently; delts recover quickly
• Typical frequency: 2-3x per week
• Volume: 3-4 sets per arm, 12-20 reps

Progression signals:

• Ready to progress when: Can do 4x15 per arm with perfect form, strong contraction, no momentum
• Regress if: Using momentum to start reps, losing balance, shoulder pain

Equipment substitution hierarchy:

1. Cable Lateral Raise (ideal for constant tension)
2. Machine Lateral Raise (if stability is issue)
3. Dumbbell Lateral Raise (if no cable access)
4. Band Lateral Raise (minimal equipment option)

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Last updated: December 2024