Exercise · Shoulders · One side at a time
Cable lateral raise, one arm at a time
The cable lateral raise works the side of your shoulder, the delts, with a little help from the traps. The cable keeps tension from start to finish, which makes it steadier than the dumbbell version. You do it one side at a time.
Doable at all 76 gyms GoSet follows
The essentials
- Low pulley, handle in the far hand.
- Raise to shoulder height.
- Do all reps on one side, then switch.
Muscles worked
- Primary
- Shoulders
- Secondary
- Traps
How to do it
- Set the pulley at the very bottom with a single handle.
- Stand side-on, holding the handle in the hand farthest from the machine.
- Keep a slight bend in the elbow and raise your arm out to the side up to shoulder height.
- Lower over 2 to 3 seconds without letting the weight drop.
- Finish your reps, then switch sides.
Common mistakes
Shrugging
Instead : Keep your shoulders down and away from your ears. Go lighter if your traps take over.
Swinging
Instead : Stay still and brace. If you need to lean to lift, the weight is too heavy.
Going too high
Instead : Stop at shoulder height, that is where the work happens.
Coach tips
- Lead with your elbow rather than your hand.
- Light and clean beats heavy and swung.
- Hold the machine with your free hand to stay steady.
Variations
- Cable behind your back for a different angle.
- One-second pause at the top to make it harder.
Sets and reps
People often do 3 sets of 12 to 15 reps per arm with a light weight.
Equipment
Alternatives for the same muscles
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Common questions
Cable or dumbbells for lateral raises?
Both work. The cable keeps tension all the way, dumbbells are quicker to set up. Use whichever is free.
Why do I feel it mostly in my traps?
Usually the weight is too heavy or your shoulders rise. Drop the weight and keep your shoulders down.
How heavy should I go?
A weight you can lift for 12 clean reps without swinging. That is often much lighter than people expect.