Cable Lateral Raise
With the cable behind the body, raise the handle out to shoulder height for constant tension on the side delt.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Side delts
- Equipment
- Cable
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the side delts, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Lateral Raise work?
- The Cable Lateral Raise mainly works the side delts.
- What equipment do you need for the Cable Lateral Raise?
- A cable.
- How many sets and reps of the Cable Lateral Raise?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Lateral Raise?
- Barbell Behind-the-Neck Press, Barbell Upright Row, Dumbbell 6-Way Shoulder Raise and Dumbbell Bradford Press work the same main muscle.
Program it for your clients
Coaches add the Cable Lateral Raise to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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