Isolation · Cable

Cable Lateral Raise

The cable lateral raise is a one-arm side raise using a low pulley, which keeps tension on the side delt through the whole range. It suits lifters who want to add side-delt volume with smoother loading than dumbbells.

Primary
Side Delts
Starting rep range
12–20 reps
Target effort
1 reps in reserve
Progression
2.5 kg / one stack step

Muscles worked

The side delts lift the arm away from the body, with upper traps assisting near the top. Unlike dumbbells, the cable loads the bottom of the movement, so the delt works right from the start.

How to set up

  1. Set a pulley at its lowest position with a single handle.
  2. Stand side-on to the machine and grab the handle with the far hand.
  3. Let the cable cross in front of your body, arm hanging down.
  4. Hold the machine with your free hand for stability.

How to do each rep

  1. Raise the arm out to the side, leading with the elbow and a soft bend in it.
  2. Stop around shoulder height.
  3. Lower slowly until your hand is back in front of your hip.
  4. Keep the torso still and shoulders down.

Common cable lateral raise mistakes

Leaning away to cheat

Stay upright and use a weight you can lift without tilting your torso.

Rushing the lowering

Take 2-3 seconds to return the handle to keep tension on the delt.

Bending the elbow more as you lift

Lock in a slight elbow bend and keep it constant.

Sets, reps, and progression

Surpass starts the cable lateral raise at 12–20 reps with about 1 reps in reserve. As an isolation exercise it fits well after your main compound lifts.

Work in 12-20 reps per arm and add the smallest stack increment once you hit the top of the range. Starting with your weaker side keeps both sides even.

Know what to lift next time

Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.

Track it free in Surpass

Cable Lateral Raise alternatives

These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.

Lateral RaiseSide Delts · DumbbellsMachine Lateral RaiseSide Delts · Machine

Programs that use it

12-Week Physique Plan4 days a week · intermediatePush Pull Legs (6-Day PPL)6 days a week · intermediateArnold Split (6 Days)6 days a week · advancedPPL + Upper/Lower Hybrid (5 Days)5 days a week · intermediate

Calculators

1RM CalculatorNext Set CalculatorPlate Calculator

Questions

Cable vs dumbbell lateral raise?

Cables keep tension at the bottom, where dumbbells provide little. Both work; many people find cables give a better feel in the side delts.

Should the cable go in front or behind you?

Either works. In front is more common and comfortable; behind the body can increase the stretch slightly at the start.