Seated cable lateral raise: How to Do It, Muscles Worked

Step by step

Sit on the bench, lean forward, chest on your thighs.
Hold the opposite handles, arms slightly bent.
Pull the handles out and up to the sides, then return slowly.

What you should feel

A squeeze in the back of your shoulders and between your shoulder blades; your lower back should not ache.

Common mistake

Using momentum from your torso; stay folded over and move only your arms.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Works

Rear shoulders

Helps

Side shoulders Upper back

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell rear delt flyRear shoulders

Lying one-arm lateral raiseRear shoulders, Side shoulders

Band reverse flyRear shoulders

Band pull apartRear shoulders, Upper back

Barbell rear delt rowRear shoulders, Upper back

Lying rear lateral raiseRear shoulders

Questions

What muscles does the seated cable lateral raise work?

Seated cable lateral raise mainly works your rear shoulders. It also helps your side shoulders and upper back.

Can I do the seated cable lateral raise at home?

Not easily, it needs this: cables. At home, try instead: dumbbell rear delt fly, lying one-arm lateral raise, and band reverse fly.

How many sets and reps of the seated cable lateral raise?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your rear shoulders

Seated cable lateral raise