Cable Lateral Raise
The cable lateral raise builds side-delt width with constant tension a dumbbell can't match, especially at the bottom of the movement.
Equipment
Cable machine
Difficulty
intermediate
Sets & reps
3 sets · 12-15 reps
Muscles worked
Side delts
A cable-machine version of the lateral raise, providing constant tension on the side delts throughout the entire range of motion.
How to do it
- Stand sideways next to a low cable pulley, gripping the handle with the far hand.
- Start with the cable across your body at hip level.
- Raise your arm out to the side until it's roughly parallel with the floor.
- Pause briefly at the top, then lower under control.
- Complete all reps on one side before switching.
Coaching tips
- The cable keeps tension on the delt even at the bottom of the movement, unlike a dumbbell raise.
- Keep a slight bend in your elbow and lead with it, not your hand.
- Stand far enough from the machine that the cable pulls across your body at the start.
Common mistakes
- Standing too close to the machine, losing tension at the bottom of the rep.
- Using body momentum to swing the arm up.
Frequently asked questions
Cable or dumbbell lateral raises — which is better?
Cables provide more consistent tension throughout the range; dumbbells are more accessible. Many lifters rotate between both for variety.
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