Cable Lateral Raise

Side DeltsCable Machine

Target the lateral delts with constant cable tension. Working one arm at a time keeps your focus on clean form through the full range of motion.

How to do it

1Stand side-facing to a low cable pulley and grab the handle with your far hand.

2Keep your torso upright, set a slight bend in your working elbow, and lock that angle.

3Raise your arm out to the side up to shoulder height, following the natural path of the joint.

4Pause at the top for a second, squeezing the lateral delt.

5Control the weight back down to the start, resisting the cable's pull.

Common mistakes

Raising the arm above shoulder level and shrugging, shifting work to the traps and pinching the shoulder joint.

Using body momentum to swing the weight up.

Completely locking out the elbow, placing unnecessary stress on the joint.

Breathing

Exhale as you raise your arm. Inhale as you lower back down.

Make it harder or easier

To make it easier, drop the weight and work through a smaller range of motion.

To make it harder, pause at the top for a two-count.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.