Stand beside a low cable and lift the handle out to your side in a controlled arc to work the lateral deltoid of the shoulder.
How to do the Lateral Raise (Cable)#
- Set the cable pulley to its lowest position and attach a single handle.
- Hold the handle with the arm at your side and a small bend in the elbow so the handle rests near the outside of your thigh.
- Brace your core and keep your torso still throughout the movement.
- Lift your arm out to the side in a smooth arc until your hand is slightly above shoulder level.
- Lower the handle back to the starting position under control and repeat for the desired reps.
Muscles worked#
- Primary: Side delts
- Secondary: Traps
Common mistakes#
- Using body momentum or swinging the torso to lift the weight.
- Shrugging the shoulder so the traps do the work instead of the deltoid.
- Bending the elbow excessively and turning the motion into a row.
- Dropping the arm quickly on the descent instead of controlling it.
