Cable Lateral Raise
The cable lateral raise offers constant tension for optimal middle deltoid work.
Updated
Cable Lateral Raise
The cable lateral raise offers constant tension for optimal middle deltoid work.
Muscles Involved
- Middle deltoid : exclusive target
- Supraspinatus : initiates abduction
Step-by-Step Instructions
Step 1 — Setup
Low pulley, cable passing behind or in front of the body. One arm at a time.
Step 2 — Raise
Lift the arm laterally with constant cable tension.
Step 3 — Control
Control the ascent and descent, never release the tension.
Sets and Reps
3 sets of 12-15 reps per side. Rest 30-45 seconds.
Common Mistakes
- Using momentum : slow and controlled movement
- Leaning : stay upright
- Too much weight : this exercise is for light loads
Safety Tips
The constant cable tension is gentler on the shoulder than dumbbells. Excellent choice for sensitive shoulders.
Variations
- Behind the back : different angle
- In front of body : slightly different target
- Bilateral : two cables simultaneously
Who Is This Exercise For?
All levels. Superior alternative to dumbbells for constant tension.