How to do the Cable Lateral Raise
Stand side-on to a low pulley and grab the handle with your far hand.
Raise your arm out to the side to shoulder height, elbow slightly bent.
Lower slowly, controlling the weight all the way down.
Finish your reps, then switch sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Lateral Raise doesn’t suit your gym or your joints.
Train smarter
- How to get bigger shoulders: all three delt headsHow to get bigger shoulders: train front, side and rear delts right, how many sets of presses and raises a week, a weekly plan and joint-friendly tips.
- Lateral raise form: hit your side delts, not your trapsLateral raise form that targets the side delts: arm path, height, hand position and tempo, cables vs dumbbells vs machines, and mistakes that waste your sets.
- Push pull legs workout plan: 6-day and 3-day programsA complete push pull legs workout plan: a 6-day PPL with A and B days, a 3-day version, sets, reps, rest, weekly volume per muscle and how to progress.
