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Shoulders · Cable
Cable Lateral Raise
How to do the Cable Lateral Raise with good form: step-by-step technique, the muscles it works (delts), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Delts
- Secondary
- Traps
How to do it
- Set a cable pulley to the lowest setting and attach a D-handle.
- Stand sideways to the machine, reach across the front of your body, and grab the handle with your outside hand.
- Stand tall, brace your core, and keep a slight bend in your working elbow.
- Raise the handle out to your side in the scapular plane (slightly forward) until your arm is parallel to the floor.
- Pause and squeeze the lateral deltoid at the top of the movement.
- Lower the handle slowly, allowing the cable to pull your arm slightly across your body for a deep stretch.
Coaching cues
- Raise slightly forward
- Constant tension
- Control the negative across the body
Common mistakes
- Standing too close to the pulley, removing tension at the bottom of the rep
- Swinging the torso to yank the weight up
- Pulling the handle straight up the side of the body instead of out in an arc
Equipment and setup
Cable station, D-handle
Low cable pulley with a single D-handle attachment.
Also known as: Single-Arm Cable Lateral Raise
Track your Cable Lateral Raise in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
