Cable Lateral Raise

A shoulder isolation exercise that provides constant tension on the medial deltoid. Cables keep the muscle engaged throughout the entire range of motion.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Cable Crossover Machine

Target Muscle Groups

Primary

Shoulders

Secondary

Trapezius

Setup

Stand next to a low pulley. Hold the handle with the opposite hand. Maintain a slight elbow bend and upright posture.

Instructions

1. Raise the handle out to the side to shoulder height.
2. Lead the movement with your elbow.
3. Squeeze the shoulder at the top.
4. Lower the weight slowly with control.
5. Maintain a stationary torso.

Common Mistakes

1. Shrugging the shoulder.
2. Leaning into the weight.
3. Swinging the arm.

Alternative Exercises

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

Smith Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement for the upper trapezius. The Smith machine’s vertical track allows for heavy loading with a strict, stable upward pull.

Smith Back Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement performed on the Smith machine to target the upper trapezius muscles. The fixed path allows for heavy loading with maximum stability and safety.