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Cable lateral raise

Standing beside a low pulley, the far hand reaching across to its handle, the arm rises up and out to shoulder height and lowers back across: ACE's single-arm cable lateral raise, rated beginner; cable and dumbbell raises built the deltoid equally.

Lateral raise family

Cable lateral raise

DemandEasy
Equipment requiredA cable machine
Muscle focusShoulders · Chest

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Set the pulley low, about hand to waist height, and stand side-on to it, the far hand holding its handle in front of the near hip.
  2. Raise the arm up and out to the side until it is level with the shoulder, the elbow soft.
  3. Lower it back across; switch sides after the set.

Form cues

  • Keep the trunk still.
  • Lead with the elbow.

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.

Mass General's patient handout on strength training for the shoulder lists standing lateral raises among the exercises to avoid and suggests bent-over or face-down raises instead (see the shoulder-blade family). If raising your arm out to the side hurts, switch to those. After heart surgery through the breastbone, or a heart or lung transplant, follow your surgeon's advice before pushing, pulling or lifting with your arms. 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.

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Sources and review status

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

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders. Also: Chest.

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

Equipment

A cable machine

Level

Beginner. See the easier and harder options above.

Workouts that use it

Guides that use it

Similar moves

Dumbbell lateral raise demonstrated on the 3D figure3D demoDumbbell lateral raiseBeginner · A dumbbellLateral raise to front raise demonstrated on the 3D figure3D demoLateral raise to front raiseBeginner · A dumbbellPalms-back lateral raise demonstrated on the 3D figure3D demoPalms-back lateral raiseBeginner · A dumbbellSeated cable lateral raise demonstrated on the 3D figure3D demoSeated cable lateral raiseBeginner · A cable machine + A bench or boxSeated dumbbell lateral raise demonstrated on the 3D figure3D demoSeated dumbbell lateral raiseBeginner · A dumbbell + A bench or boxSide-lying incline lateral raise demonstrated on the 3D figure3D demoSide-lying incline lateral raiseBeginner · A dumbbell + A bench or box

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Questions people ask

What muscles does the Cable lateral raise work?

Mainly the shoulders, with help from the chest.

What equipment do I need for the Cable lateral raise?

A cable machine.

Is the 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 Cable lateral raise?

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

How do I make the 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.