How to do a Cable Lateral Raise
The Cable Lateral Raise is a beginner cable exercise that works your shoulders, with help from your traps and triceps.
How to do a Cable Lateral Raise, step by step
- Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip.
- Keep your arms straight and your core engaged.
- Raise your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Using momentum to swing the weight
- Raising arms too high above shoulder height
- Bending elbows excessively
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Cable Lateral Raise work?
The Cable Lateral Raise mainly works your shoulders. It also works your traps and triceps.
Is the Cable Lateral Raise good for beginners?
Yes. The Cable Lateral Raise is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Cable Lateral Raise should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Cable Lateral Raise?
Good alternatives are Cable One Arm Lateral Raise, Band Shoulder Press and Dumbbell Shoulder Press.
Put it in a workout plan
Track your Cable Lateral Raise in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.