Back
Side Lateral Raise (Cable)
Isolate the medial deltoids with constant cable tension for broader, more defined shoulders.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable pulley to the lowest position and select a moderate weight.
Stand sideways to the machine with your feet shoulder-width apart and grasp the handle with the hand furthest from the weight stack.
Maintain a slight bend in your elbow and keep your chest upright with your shoulders pulled back.
Exhale as you lift the handle out to your side in a wide arc until your arm is parallel with the floor.
Pause briefly at the peak of the movement to maximize muscle contraction.
Lower the weight slowly back to the starting position while resisting the pull of the cable.
Complete the desired number of repetitions before switching sides to work 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.
- Bending the elbow too much which shifts the load to the triceps.
- Lifting the hand significantly higher than shoulder level.
- Shrugging the shoulders toward the ears during the upward phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.