The cable lateral raise is an isolation exercise targeting the medial, or side, head of the deltoid muscle, which gives the shoulder its width and rounded shape. It is preferred over the dumbbell counterpart because the cable machine provides constant mechanical tension throughout the entire range of motion. Unlike free weights, where tension decreases significantly at the bottom of the lift, the continuous resistance maximizes time under tension. This constant tension is key for muscle growth and development.
Equipment Setup and Starting Position
To begin, set the cable pulley to the lowest position, near the floor, and attach a single handle or stirrup. Selecting a lighter weight is advisable for this isolation exercise, as using excessive load can easily compromise form and shift focus away from the target muscle. Stand sideways to the machine, positioning the arm to be worked furthest from the cable stack, and reach across your body to grasp the handle.
Stand tall with your feet hip-width apart and a slight bend in your knees for stability. For a more effective resistance curve, take a small step away from the machine and lean slightly toward the cable stack. This offset position allows the cable to pull across the body, ensuring the medial deltoid is stretched at the start and maximizing tension at the peak. The non-working hand can rest on the machine frame for additional support.
Execution: Mastering the Movement
The movement begins from the cross-body starting position, initiating the lift by driving the arm outward and slightly forward. It is important to maintain a fixed, slight bend in the elbow, typically between 10 to 30 degrees, throughout the entire repetition. This fixed elbow angle prevents the biceps or triceps from absorbing the resistance and keeps the tension concentrated on the shoulder.
Focus on leading the movement with the elbow, thinking of the hand and cable handle as merely attachments following the elbow’s path. The arm should be raised until the elbow is approximately parallel with the shoulder, or slightly below. Going past this point often involves the upper trapezius muscles and can place undue stress on the shoulder joint.
At the top of the raise, a slight internal rotation of the hand—where the pinky finger is slightly higher than the thumb—can enhance medial deltoid activation. This cue, sometimes described as “pouring a pitcher of water,” helps ensure the correct muscle fibers are contracting. The lowering phase should be slow and controlled, resisting the pull of the cable for a count of two to three seconds. This controlled descent increases time under tension.
Avoiding Common Form Errors
One of the most frequent errors is using momentum or “swinging” the weight to initiate the lift. This reduces the tension on the medial deltoid and recruits larger muscle groups, defeating the purpose of the isolation exercise. The fix is immediate: reduce the weight stack until you can perform the concentric (lifting) phase slowly and without any torso movement.
Another mistake is shrugging the shoulders toward the ears, which involves the upper trapezius muscles. To correct this, consciously depress the shoulder blades down and back before starting the set and maintain that position. Furthermore, lifting the handle too high, past shoulder level, unnecessarily involves the trapezius and can strain the shoulder joint. Keep the final elevation point strictly at or just below parallel to ensure the tension remains focused on the medial deltoid.
Failing to use a full, controlled range of motion is a common error, often seen when the weight stack is allowed to touch down completely at the bottom of the movement. This releases all tension from the muscle, giving the deltoid a brief rest. To maintain continuous tension, stop the lowering phase just before the weight plates settle, allowing the arm to fully cross the body for a maximum stretch before beginning the next repetition.