How to Perform Lateral Cable Raises

Cable raises work the medial head of the deltoid and give your shoulder that “rounded” look that can make or break how defined your arms are. Unlike dumbbell lateral raises, cables provide constant tension on the muscle being worked on the way up, and on the way down. Furthermore, cables are easy on your joints, so people with existing shoulder problems can still substitute these into their workout and still hit their side deltoids hard.

Difficulty: Moderate

Instructions

Things You'll Need:

• Cable pulley
• Single handle
• Mirror

1. Attach a single handle to a cable pulley and adjust the settings so that the pulley is at its lowest position.

2. Stand with the side of your body approximately two feet from the cable pulley. Take a small step back so that the cable can run across the front of your body when the exercise is being performed.

3. Grab the single handle with the hand furthest away from the cable pulley. Stand with your back straight and feet shoulder-width apart.

4. Bend slightly at the elbow and raise your arm to the side until it is level with shoulder height.

5. Squeeze for a count of one and lower your arm toward the starting position. However, before your arm is directly at your side (about an inch away), raise your arm for the next repetition.

6. Complete desired amount of repetitions with one arm and switch.

Tips & Warnings

• Can be performed with one or two arms.
• Lifting arm for next repetition before you completely return to your side keeps constant stress on medial head and will not allow it to rest during exercise.
• Bend slightly at the knees to aid with the lift if performing with a heavy weight or if doing cheat repetitions until failure.
• Do not bring arm past shoulder level. This will place unnecessary stress on the joint and may lead to a shoulder impingement.