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Shoulders

Cable lateral raise: how to do it right

Cable lateral raises lift your arm out to the side with the cable crossing in front of your body. The cable keeps tension from the very start of the movement.

Main muscle
Shoulders
Also works
Traps
Equipment
Low cable with handle
Level
Beginner
Cable lateral raise: start position
Start position
Cable lateral raise: end position
End position

Step by step

  1. Set the pulley low and stand side-on, holding the handle with your far hand.
  2. With your elbow slightly bent, raise your arm out to the side to shoulder height.
  3. Hold for a moment at the top.
  4. Lower slowly to in front of your hip.

Tip: Think about moving your hand away from your body, not upwards.

Common mistakes

Going above your shoulder

Higher up your traps take over. Stop at shoulder height.

Leaning your body

Keep your torso upright, without leaning away.

Using momentum

Control the whole way up and down.

Sets and reps

Guide ranges. Start with a weight where the last rep is hard but your technique holds.

GoalSetsRepsRest
Strength3–53–62–3 min
Build muscle3–46–121.5–2 min
Health and fitness2–310–151 min

In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.

Alternatives

If the machine is busy or you want a variation:

FAQ

Cable or dumbbells?

With dumbbells the bottom of the range has almost no tension; with a cable it does. Combining them works well.

General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.

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