How to do the Cable Lateral Raise
Primary: Side Delts · also works Traps. Also called: single arm cable lateral raise.
Step by step
- 1
Set a cable pulley to its lowest position and stand side-on with the handle in your far hand.
- 2
Let the handle rest across your body in front of your hips with a slight elbow bend.
- 3
Raise your arm out to the side until your hand is level with your shoulder.
- 4
Lower slowly, then switch sides after all reps.
Coaching cues
- Lead with your elbow
- Keep your torso still and hold the machine with your free hand
- Constant tension means no resting at the bottom
Common mistakes
- Leaning away from the cable
- Shrugging the shoulder
- Raising the hand above the elbow
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–20
rest 45–60 s
Cable Lateral Raise alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cable Lateral Raise work?
Primary: Side Delts. Secondary: Side Delts, Traps
How many sets and reps of Cable Lateral Raise should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Cable Lateral Raise?
Same movement pattern, different equipment: Dumbbell Lateral Raise, Band Lateral Raise, Machine Lateral Raise, Upright Row, Cable Crossover Lateral Raise, Cable Single Arm Lateral Raise.
Is the Cable Lateral Raise good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.