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Instructions
- Stand next to the cable machine with the handle attachment set at the lowest position.
- Grab the handle with the hand opposite the machine, keeping your arm slightly bent.
- Maintain an upright posture and engage your core.
- Lift the handle laterally to shoulder height without rotating the torso.
- Pause briefly at the top, then slowly lower the handle back to the starting position.
Technical Tips
- Avoid using momentum by keeping the movement slow and controlled.
- Do not shrug the shoulder or lean sideways during the lift.
- Keep the wrist in a neutral position to reduce strain.
Breathing Tips
- Exhale as you lift the handle.
- Inhale as you return to the starting position.
Medical restrictions
- Rotator cuff injuries
- Shoulder impingement
- Frozen shoulder
The Cable Lateral Raise is an effective isolation exercise designed to target the shoulder muscles, primarily the lateral deltoid. Performed using a cable machine, this exercise allows for constant tension throughout the entire range of motion, which can enhance muscle activation and development. It’s especially useful for shaping and broadening the shoulders, contributing to a more defined upper body appearance. Ideal for beginners and advanced lifters alike, this movement supports shoulder symmetry and muscular balance by allowing single-arm execution. Incorporating this exercise into a training program can help improve shoulder strength, joint stability, and aesthetic definition. Its cable-based nature reduces joint strain compared to free weights, making it a joint-friendly choice for those with prior shoulder issues. Perfect for bodybuilding, general fitness, or functional training, the Cable Lateral Raise is a versatile addition to any upper body workout routine.
What muscles do cable lateral raises work?
Cable lateral raises primarily target the lateral deltoid muscle, helping to build width and definition in the shoulders. They also engage the anterior deltoid and upper trapezius as secondary muscles.
Is the cable lateral raise better than dumbbells?
Cable lateral raises provide constant tension throughout the movement, which can lead to better muscle activation compared to dumbbells. They are also more joint-friendly and allow for smoother resistance control.
Can beginners do cable lateral raises?
Yes, cable lateral raises are suitable for beginners. They are easy to learn, effective for building shoulder strength, and allow adjustable resistance for progressive overload.
How high should I lift in a cable lateral raise?
You should raise your arm until it is parallel to the floor, reaching shoulder height. Lifting higher can engage other muscles and increase joint strain unnecessarily.
Should I bend my arm during cable lateral raises?
Yes, a slight bend in the elbow helps maintain shoulder focus and reduces stress on the elbow joint during cable lateral raises.