At a glance
- Main muscle
- Shoulders
- Equipment
- Cable
- Rep range in Mitta
- 10 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1.25 kg
How to do it
- Cable behind or in front of your body, set low.
- Raise your arm slightly in front of your body.
- Return slowly past the midline.
Pick a weight you can lift for 10 to 20 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Stable and easy to load, but at equal range of motion it gave the same side-delt growth as the dumbbell version; the extra stretch past the midline has not been tested.1,2
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Machine Lateral Raise · Machine · rating A
- Side-Lying Lateral Raise · Dumbbell · rating A
- Dumbbell Lateral Raise · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the cable lateral raise.
Let Mitta set the weight.
Mitta plans the cable lateral raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
cable lateral raise
What muscles does the cable lateral raise work?
The cable lateral raise mainly trains your shoulders.
How many reps of the cable lateral raise should I do?
Mitta plans the cable lateral raise at 10 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the cable lateral raise?
Good alternatives that train the same muscle are the machine lateral raise, side-lying lateral raise and dumbbell lateral raise.
Is the cable lateral raise good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the cable lateral raise have rating A?
Stable and easy to load, but at equal range of motion it gave the same side-delt growth as the dumbbell version; the extra stretch past the midline has not been tested.
Sources
- Larsen et al. 2025, Front Physiol (kabel vs dumbbell lateral raise, 8 wk, getrainden: gelijke groei) doi.org/10.3389/fphys.2025.1611468
- Larsen et al. 2025, Front Physiol (cable vs dumbbell lateral raise bij gelijke ROM: gelijke zijdeltgroei) doi.org/10.3389/fphys.2025.1611468