Lateral Raise (Cable)

An isolation exercise that targets the lateral deltoids by raising the arms to the sides against cable resistance.

Instructions

1. Set a cable machine to the lowest position and attach a single handle.
2. Stand perpendicular to the machine, grasping the handle with your outer hand.
3. Position your arm at your side with a slight bend in the elbow and your palm facing your body.
4. Raise your arm laterally to shoulder height, keeping your elbow slightly bent throughout.
5. Pause briefly at the top, squeezing your lateral deltoid.
6. Lower your arm back to the starting position in a controlled manner.

Tips

• Keep a slight elbow bend throughout the movement to reduce stress on the joint.
• Raise your arm to shoulder height or slightly below; going higher shifts emphasis to the traps.
• Maintain a neutral spine and avoid leaning away from the machine.
• Control the eccentric portion; avoid dropping the weight to maximize muscle tension.
• Start with lighter weight to master the proper form and mind-muscle connection.
• Perform equal repetitions on both sides for balanced shoulder development.