Seated cable lateral raise

Seated between two low pulleys, the arms rise out to shoulder height against the cables: as effective for the side of the shoulder as the dumbbell raise.

Lateral raise family

Choose your level

Easier

Band lateral raise

Standard

Dumbbell lateral raise Seated dumbbell lateral raise Seated cable lateral raise Lateral raise to front raise Front raise Alternating front raise Cable front raise Plate front raise Scaption raise Cable lateral raise

Harder

Smith machine upright row Upright barbell row Cable upright row Band upright row Dumbbell upright row

These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

DemandEasy

Equipment requiredA cable machine + A bench or box

Muscle focusShoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Sit on the end of a bench between two low pulleys, a handle in each hand at the sides.
Raise the arms out to shoulder height, the elbows soft.
Lower them slowly against the cables.

Form cues

Keep the trunk still.
Don't shrug the shoulders up.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Larsen 2025 · Dumbbell and cable lateral raises built the lateral deltoid equally ↗
ACE · Lateral raise (beginner) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

A cable machine + A bench or box

Level

Beginner. See the easier and harder options above.

Workouts that use it

Pain guides that use it

Part of a staged plan, with when to get help first.

Shoulder pain when doing lateral raises: the rotator cuff, height, angle, thumbs and what helps

Guides that use it

Similar moves

Cable lateral raise demonstrated on the 3D figure

3D demoCable lateral raiseBeginner · A cable machine

Dumbbell lateral raise demonstrated on the 3D figure

3D demoDumbbell lateral raiseBeginner · A dumbbell

Lateral raise to front raise demonstrated on the 3D figure

3D demoLateral raise to front raiseBeginner · A dumbbell

Palms-back lateral raise demonstrated on the 3D figure

3D demoPalms-back lateral raiseBeginner · A dumbbell

Seated dumbbell lateral raise demonstrated on the 3D figure

3D demoSeated dumbbell lateral raiseBeginner · A dumbbell + A bench or box

Side-lying incline lateral raise demonstrated on the 3D figure

3D demoSide-lying incline lateral raiseBeginner · A dumbbell + A bench or box

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Questions people ask

What muscles does the Seated cable lateral raise work?

Mainly the shoulders.

What equipment do I need for the Seated cable lateral raise?

A cable machine + A bench or box.

Is the Seated cable lateral raise good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Smith machine upright row.

What is an easier alternative to the Seated cable lateral raise?

Try the Band lateral raise. Both are written steps in the same progression.

How do I make the Seated cable lateral raise harder?

Progress to the Smith machine upright row or the Upright barbell row. Follow that guide’s technique and any stated timing.