Cables · Isolation
Standing cable lateral raise
Standing cable lateral raise mainly works your side shoulders. It also helps your upper back.
Step by step
- Stand sideways to the cable, grab the handle across your body.
- Raise the arm out to the side to shoulder height.
- Lower slowly and keep the tension on the cable.
What you should feel
A steady burn on the outer side of your shoulder; your neck should not tense.
Common mistake
Leaning away to heave the weight up; stand tall and use a lighter load.
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.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Lateral raiseSide shoulders
Dumbbell side lateral raiseSide shoulders
Seated dumbbell lateral raiseSide shoulders
One-arm lateral raiseSide shoulders
One-arm incline lateral raiseSide shoulders
Band lateral raiseSide shouldersQuestions
What muscles does the standing cable lateral raise work?
Standing cable lateral raise mainly works your side shoulders. It also helps your upper back.
Can I do the standing cable lateral raise at home?
Not easily, it needs this: cables. At home, try instead: lateral raise, dumbbell side lateral raise, and seated dumbbell lateral raise.
How many sets and reps of the standing 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. Count the reps for each side.
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).
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