Cable Lateral Raise
Single-arm lateral raise on a low cable, with constant tension on the side delts.
- Primary muscleShoulders
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Shoulders
- Cable machine
How to do the Cable Lateral Raise
4 steps, in the order you do them.
- Stand sideways to the low cable and grab the handle with your farthest hand, crossing the cable in front of your body.
- Hold on to the machine with your other hand.
- Raise your arm out to the side to shoulder height, with your elbow slightly bent.
- Lower in a controlled way. Complete your reps and switch sides.
Muscles worked
Common Cable Lateral Raise mistakes
What goes wrong most often when you do the Cable Lateral Raise, and how to fix it.
You grab the handle with the nearer hand, so the cable doesn't cross your body.
Grab the handle with the farther hand so the cable passes in front of your body.
The hand rises in front, like a front raise.
Raise your arm out to the side, in the plane of your body or just slightly in front.
The arm goes above shoulder level and the traps take over.
Stop your hand at shoulder height and lower until it crosses in front of your hip.
Alternatives to the Cable Lateral Raise
They work the shoulders with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 7 of the 36 routines.
- Experienced3 × 12–20
- Rest1:00 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate PPL 6 Days | Intermediate | 3 × 12–20 | 1:30 |
| Upper-Legs 5 Days | Intermediate | 3 × 12–20 | 1:00 |
| Shoulder specialization | Intermediate and advanced | 3 × 12–20 | 1:00 |
| PPL 6 days high volume | Advanced | 3 × 12–20 | 1:30 |
| Body part split 5 days | Advanced | 3 × 12–20 | 1:00 |
| Arnold split 6 days | Advanced | 3 × 12–20 | 1:00 |
| Upper-lower 5 days advanced | Advanced | 3 × 12–20 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Cable Lateral Raise
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- Upper-Legs 5 Days5 days · 65 min · IntermediateSee routine →
- Shoulder specialization4 days · 65 min · Intermediate and advancedSee routine →
More shoulders exercises
Machine Lateral RaiseShoulders · Machine
Dumbbell Lateral RaiseShoulders · Dumbbells
Arm CirclesShoulders · Bodyweight
Standing Dumbbell Shoulder PressShoulders · Dumbbells
Frequently asked questions
What muscles does the Cable Lateral Raise work?
The Cable Lateral Raise works mainly the shoulders.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 12 to 20 reps with 1 minute of rest.
Which routines include the Cable Lateral Raise?
It appears in 7 of the 36 Mobbe routines, such as Intermediate PPL 6 Days, Upper-Legs 5 Days, and Shoulder specialization.