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Cable Lateral Raise

beginnerShouldersCable Machine

Muscles Worked

Primary

Lateral Deltoid

Secondary

Upper Trapezius

How to Do Cable Lateral Raise

1Set cable to lowest position
2Stand sideways and grip handle
3Raise to shoulder height and lower

Form Cues

✓Stand sideways to the cable
✓Raise arm to shoulder height
✓Constant tension throughout the rep
✓Control the return to start

Common Mistakes

✗Using body momentum to swing
✗Raising above shoulder height
✗Bending at the waist

Sets & Reps by Goal

Goal	Sets	Reps	Rest
Strength	4	6-8	2-3 min
Hypertrophy	3-4	10-15	45-60s
Endurance	3	15-25	30s
Fat Loss	3	12-20	30-45s

Add Cable Lateral Raise to your workout. FitCommit tracks sets, reps, and calories burned.

V2 coming soon. Join 500+ users before launch.

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Calorie Burn

cal/min light

cal/min moderate

cal/min vigorous

Variations

Behind-Back Cable Raise

Different angle of pull

Dual Cable Raise

Both arms simultaneously

Leaning Cable Raise

More stretch at bottom

Frequently Asked Questions

How many sets of Cable Lateral Raise should I do?

For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.

Is Cable Lateral Raise good for beginners?

Cable Lateral Raise is beginner-friendly and a great starting exercise. Start with light weight to learn the movement.

What muscles does Cable Lateral Raise work?

Cable Lateral Raise primarily targets the Lateral Deltoid. Secondary muscles include Upper Trapezius. This makes it effective for Shoulders development.

How often should I do Cable Lateral Raise?

Most people benefit from doing Cable Lateral Raise 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.

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Related Exercises

Lateral Raise

Lateral Deltoid

Front Raise

Anterior Deltoid

Overhead Press

Anterior Deltoid, Lateral Deltoid

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Version 2 is almost here. V2 coming soon. Join 500+ users before launch.Download now

Cable Lateral Raise

beginnerShouldersCable Machine

Muscles Worked

Primary

Lateral Deltoid

Secondary

Upper Trapezius

How to Do Cable Lateral Raise

1Set cable to lowest position
2Stand sideways and grip handle
3Raise to shoulder height and lower

Form Cues

✓Stand sideways to the cable
✓Raise arm to shoulder height
✓Constant tension throughout the rep
✓Control the return to start

Common Mistakes

✗Using body momentum to swing
✗Raising above shoulder height
✗Bending at the waist

Sets & Reps by Goal

Goal	Sets	Reps	Rest
Strength	4	6-8	2-3 min
Hypertrophy	3-4	10-15	45-60s
Endurance	3	15-25	30s
Fat Loss	3	12-20	30-45s

Add Cable Lateral Raise to your workout. FitCommit tracks sets, reps, and calories burned.

V2 coming soon. Join 500+ users before launch.

Try FitCommit Free

Calorie Burn

cal/min light

cal/min moderate

cal/min vigorous

Variations

Behind-Back Cable Raise

Different angle of pull

Dual Cable Raise

Both arms simultaneously

Leaning Cable Raise

More stretch at bottom

Frequently Asked Questions

How many sets of Cable Lateral Raise should I do?

For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.

Is Cable Lateral Raise good for beginners?

Cable Lateral Raise is beginner-friendly and a great starting exercise. Start with light weight to learn the movement.

What muscles does Cable Lateral Raise work?

Cable Lateral Raise primarily targets the Lateral Deltoid. Secondary muscles include Upper Trapezius. This makes it effective for Shoulders development.

How often should I do Cable Lateral Raise?

Most people benefit from doing Cable Lateral Raise 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.

← Previous exercise Next exercise →

Get a Personalized Training Plan

FitCommit calculates your exact macros from an AI body scan, tracks food with camera scanning, and helps you hit your training goals. Free 7-day trial.

Try FitCommit Free

4.9 stars on the App Store. Free 7-day trial, then $3.99/mo.