Shoulders exercise · cable
Cable Lateral Raise
The cable lateral raise is a cable exercise that targets the shoulders (deltoids), with the traps and triceps assisting.
How to do the cable lateral raise
- Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip.
- Keep your arms straight and your core engaged.
- Raise your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The traps and triceps work as secondary muscles. See all shoulder exercises or every cable exercise.
