Lateral Raise (Cable)
Complete guide to Lateral Raise (Cable). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires cable. Step-by-step instructions and expert tips.
How to Perform Lateral Raise (Cable)
Attach two single handles to the low pulleys of a cable machine and grab one in each hand.
Stand in the middle of the machine with your feet shoulder-width apart and arms hanging at your sides.
Engage your abs and take a breath.
Raise both handles out to your sides in an arc until your arms are parallel with the floor, squeezing your shoulders at the top and exhale. Keep a slight bend in your elbows.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |