Lateral Raise (Cable)
The Cable Lateral Raise is a shoulder isolation exercise that uses constant cable tension to target the lateral deltoid muscles. It is highly effective for building shoulder width and improving definition by maintaining resistance through the entire range of motion.
Since lateral deltoids are small muscles that fatigue quickly, the AI analyzes your previous sets' RPE and intensity to prevent overtraining while ensuring you aren't sacrificing form for weight. By monitoring your recovery status and HRV, the system can adjust volume on shoulder-heavy days to maximize growth without risking impingement. If you report shoulder discomfort, the app instantly recommends pain-free alternatives or adjusts the load to keep you training safely.
Form Cues
- Stand tall with your feet shoulder-width apart and core braced
- Lead the movement with your elbows, not your hands
- Maintain a slight bend in your elbow throughout the lift
- Raise the handle until your arm is parallel with the floor
- Control the weight slowly on the way down to maximize tension
- Don't use momentum or swing your torso to lift the weight
- Don't shrug your shoulders or engage your traps to initiate the pull
- Don't raise your hands higher than your elbows
- Don't lock your elbows completely straight
- Don't let the weight stack slam down between reps
Common Mistakes
- Using excessive momentum to swing the weight up
- Letting the traps take over by shrugging
- Positioning the hands higher than the elbows at the top
- Rushing the lowering phase of the movement
Muscles Worked
This exercise primarily isolates the lateral deltoid, which is essential for creating the appearance of broader shoulders and a V-taper physique. Unlike dumbbell variations, the cable provides constant tension on the muscle fibers from the very bottom of the movement to the top, also engaging the forearms and core for stability.
Primary
Secondary
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