How to Perform a Cable Lateral Raise

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By Sarka-Jonae Miller
eHow Contributing Writer

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A cable lateral raise works your medial deltoid muscle, the smallest of the major muscle groups. You can do lateral raises with dumbbells and on machines, but cables are the most portable and inexpensive way to exercise your shoulders.

Difficulty: Easy

Instructions

Things You'll Need:

Lightweight resistance cable

How to Do a Cable Lateral Raise

Step 1

Stand on the middle of the cable with your feet hip-width apart.
Step 2

Bend knees slightly. Hold one handle of the cable in each hand. Each side should be an equal length. Palms should be facing your body.
Step 3

Engage your abdominal muscles and slightly tuck your hips.
Step 4

LIft your arms to shoulder height with palms facing downward. Breathe out with the lift. Keep your arms straight and your shoulders pulled back.
Step 5

Hold your arms at shoulder height for two seconds.
Step 6

Inhale and lower your arms to your sides.
Step 7

Complete three sets of 10 to 20 reps.

Tips & Warnings

For a core challenge, do lateral raises while standing only on one leg or while standing on a pillow.
Do not allow your shoulders to lift toward your ears.