How to do it
- Set a pulley at the lowest point and stand side-on, taking the handle in the far hand.
- Raise the arm out and across your body up to shoulder height.
- Lower slowly, keeping tension the entire way down.
Cues that matter
- The cable keeps tension at the bottom where dumbbells lose it.
- Keep the torso still — no side-bending.
Common mistakes
- Leaning away from the machine to gain leverage.
- Letting the arm drift behind the body.
Muscles worked
Primary
- Shoulders
- Side delt
Also works
- Upper traps
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Cable Lateral Raise in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the shoulders with different equipment — for a day the cable is taken, or a gym that does not have one.