Shoulders
Cable Lateral Raise
A precise isolation movement for building capped shoulders through consistent tension and controlled range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable pulley to the lowest position and select a light to moderate weight.
Stand sideways to the machine with your feet shoulder-width apart and grasp the handle with the hand furthest from the pulley.
Maintain a slight bend in your elbow and keep your chest upright with your shoulders pulled back and down.
Raise your arm out to the side in a wide arc until your hand is level with your shoulder.
Pause for a brief second at the top of the movement to maximize peak contraction.
Lower the handle slowly back to the starting position while resisting the pull of the weight.
Complete the desired number of repetitions before switching sides to train the opposite shoulder.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum or swinging the torso to lift the weight.
- Leading the movement with the hand rather than the elbow.
- Shrugging the shoulders upward toward the ears during the concentric phase.
- Lifting the arm too high above shoulder level, which shifts tension to the traps.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.