Cable Lateral Raise

Constant tension at the hardest point; excellent for the side delt.

• Isolation
• Cable
• Beginner

How to do it

• Cable crossing behind your body
• Elbow slightly bent and fixed
• Raise to horizontal, control the way down
• No swinging of the torso

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lift for 1 s under control, lower for 2–3 s with constant tension

Common mistakes

• Swinging your body to lift
• Standing badly relative to the pulley (you lose tension at the bottom)
• Shrugging your shoulder instead of abducting

Muscles worked

Primary

• Side delt

Alternatives

• Lateral Raise