Exercise guide · Intermediate · Compound

Cable Lateral Raise: How to Do It & Muscles Worked

The cable lateral raise is an isolation exercise that targets the deltoid muscles, particularly the lateral (middle) head. It is performed using a cable machine, which provides constant tension throughout the movement. This exercise helps build shoulder width and strength.

Primary muscles
Shoulders
Secondary muscles
Traps , Triceps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable lateral raise
Front view: muscles worked by the cable lateral raise. Primary: shoulders. Secondary: traps and triceps.
Back view: muscles worked by the cable lateral raise. Primary: shoulders. Secondary: traps and triceps.
Primary Secondary

How to do the cable lateral raise

  1. Step 1: Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip.
  2. Step 2: Keep your arms straight and your core engaged.
  3. Step 3: Raise your arms out to the sides until they are parallel to the floor.
  4. Step 4: Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable lateral raise by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Lateral Raise alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

See the best shoulder exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.