Cable Lateral Raise
A single-arm lateral raise using a low cable pulley. The cable keeps tension on the side delt through the bottom of the movement where dumbbells are unloaded.
Primary muscles
- Side Delts
Secondary muscles
- Front Delts
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand side-on to a low pulley, gripping the handle with the far hand so the cable crosses in front of the body.
Brace and keep the torso still.
Raise the arm out to the side until it is about parallel to the floor.
Pause briefly.
Lower slowly until the hand is back in front of the hip.
Finish all reps, then switch sides.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Slight elbow bend, fixed
Sweep wide
Slow negative
Common mistakes
Leaning away to cheat the weight up
Shrugging
Rushing the lowering phase
Safety notes
Keep the load light enough to control the full range without jerking.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.