Cable Lateral Raise
| English Name | Cable Lateral Raise |
|---|---|
| Difficulty | Intermediate |
| Movement Patterns | Pull Pattern, Rotation / Anti-Rotation |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Lateral (Middle) Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Hypertrophy Isolated |
| Required equipment | Cable machine Resistance band |
💠 Exercise guide
✅ The single-arm cable lateral raise is an isolated and highly important exercise for building shoulder width and creating a pronounced deltoid “cap.” The main advantage of using a cable instead of dumbbells is that it maintains more consistent tension throughout the entire range of motion and allows for more precise control of the movement path. This exercise is commonly used as a shoulder accessory in hypertrophy (muscle-building) programs, as well as for improving scapular control and overall shoulder health.
💠 Execution Guide
Setup
✅ Set the cable height usually at the lowest or near-lowest pin so tension is present from the very start of the range of motion.
✅ Body position: Stand next to the machine; work with the arm farther from the stack (for a better angle), or closer to the machine depending on joint comfort.
✅ Distance from the cable: Step slightly away from the machine so the cable is already lightly stretched at the start and not slack.
✅ Torso position: Chest “up but controlled,” ribs down, pelvis neutral; brace the core.
✅ Scapulae: Keep the shoulders down and stable (do not shrug).
✅ Elbow: Slight bend (about 10–20 degrees) and maintain this angle throughout the movement.
✅ Wrist: Neutral and firm; don’t crush the handle.
✅ Initial breathing: Before starting, take a calm inhale and lightly brace to prevent body sway.
Execution
✅ Start position: Arm by your side, cable slightly tensioned, palm facing the body or slightly toward the floor.
✅ Lifting phase (concentric): Raise the arm out to the side until about shoulder height (roughly 70–100 degrees depending on anatomy and shoulder comfort).
✅ Movement path: Keep the elbow slightly ahead of the wrist/hand (no exaggerated “pouring the water” motion—just a subtle, natural angle).
✅ Top pause: Hold for 0.5 to 1 second under control; focus the tension on the side deltoid.
✅ Lowering phase (eccentric): Lower slowly and under control toward the thigh; don’t let the weight pull you down suddenly.
✅ Execution tempo: Typically 2–1–2 or 2–0–3 (a slightly slower eccentric is ideal).
✅ Range of motion: Only go as far as you can without the shoulder shrugging or the torso swaying.
Coaching Cues
✔️ “Shoulders down”: Don’t shrug the shoulder; if you feel it burning in the traps, the weight is likely too heavy or scapular control is lacking.
✔️ “Lead with the elbow”: Initiate and guide the movement with the elbow, not the hand or wrist.
✔️ “Slight scapular plane”: Raise the arm slightly in the scapular plane (a bit in front of the body), not perfectly straight out to the side.
✔️ “No swinging”: Don’t rotate or swing the torso; the movement should stay clean and isolated.
✔️ “Brace”: Tight core; ribs down; pelvis neutral.
✔️ “Soft elbow, locked angle”: Keep a slight bend in the elbow and hold that angle; don’t turn it into a shrug or a press.
✔️ “Stop at shoulder height”: Going higher usually increases trap involvement unless you have exceptional control.
✔️ Breathing: Exhale smoothly as you lift, inhale under control as you lower (or reverse this with heavier loads and stronger bracing).
Benefits of the exercise
1️⃣ Increased shoulder width and a more pronounced V-shape
2️⃣ More consistent tension throughout the range of motion compared to dumbbells
3️⃣ Greater control over the movement path and reduced cheating (when performed correctly)
4️⃣ Ideal for targeted hypertrophy of the lateral deltoid
5️⃣ Improves shoulder muscle balance (especially for those with dominant front delts)
6️⃣ Allows single-arm execution to correct asymmetries
7️⃣ An excellent option for pump/metabolic sets with lower risk than compound movements
8️⃣ Helps improve scapular control and reinforces the “shoulders down” cue in upper-body training
9️⃣ Compatible with many limitations by adjusting angle and range of motion
🔟 Highly versatile for programming: drop sets, rest-pause, and myo-reps with high control
Common Mistakes
❌ Heavy weight combined with torso swinging (cheating with the hips or lower back)
❌ Shrugging the shoulders and excessive trap involvement
❌ Excessive elbow bending and straightening (turning it into a curl- or press-like movement)
❌ Letting the arm drift too far back or too far forward, leaving the shoulder’s safe plane
❌ Lifting too high and losing focus on the lateral deltoid
❌ Dropping the eccentric phase and allowing the shoulder to be pulled at the bottom
❌ Bending the wrist or gripping too tightly, which unnecessarily fatigues the forearms
❌ Excessive lower-back arching (ribs flaring) to assist the lift
❌ Starting with slack in the cable (zero tension at the beginning of the range)
❌ Moving too fast and eliminating the pause at the top
Breathing Pattern
✅ Typical hypertrophy sets:
🌬️ Lifting phase: Smooth exhale (helps control and prevents cheating)
💨 Lowering phase: Controlled inhale
✅ Heavier sets (near failure):
🌬️ Before the rep: Inhale + brace
💨 Through the hardest portion: Controlled exhale (not a release)
⚠️ The Valsalva maneuver is generally unnecessary for lateral raises; except in very heavy, short-range variations—where shoulder safety still takes priority.
ROM Guidelines
✅ Recommended range: From beside the thigh up to near shoulder height with a stable scapula
✅ Minimum acceptable range: Lift only as high as you can without the shoulder shrugging or the torso losing stability
⚠️ Risky / improper range:
Raising with excessive shrugging
Lowering with a full release and sudden joint traction
Moving the arm through painful paths or with a “pinching” sensation at the front of the shoulder
Precautions & Contraindications
⚠️ Shoulder pain or impingement-like discomfort: Shorten the range, respect the scapular plane, and reduce the load.
⚠️ Supraspinatus tendon or bursa irritation: Avoid painful ranges and uncontrolled, dropped eccentrics.
⚠️ Neck/trap limitations: If the shoulders keep shrugging, lower the load and control the top pause.
⚠️ Low-back issues: Use a supported version or stronger bracing; avoid torso swinging.
❌ If you experience sharp pain, numbness, or radiating pain, heavy execution is prohibited and professional evaluation is required.
Variations & Alternatives
✅ Easier versions (Beginners):
Cable lateral raise with support against a column/pad to eliminate cheating
Two-arm cable lateral raise with a short bar (if it provides better control)
✅ Advanced versions:
Single-Arm Cable Lateral Raise (Lean-Away): Lean slightly away from the machine (greater range and tension)
Behind-the-body Cable Lateral Raise: Start the cable slightly behind the body (higher initial tension, requires advanced control)
✅ Limited Equipment Version:
Band Lateral Raise
Dumbbell Lateral Raise (with controlled eccentric)
✅ Suitable alternatives for pain or limitations:
Scaption Raise (lifting the arm in the scapular plane)
Machine Lateral Raise (fixed, controllable path)
Advanced Biomechanics
🧠 Cable resistance stays close to being “perpendicular to the arm” through most of the range, so effective torque is maintained across more of the motion compared to dumbbells.
🧠 The moment arm (distance from the load to the shoulder joint) is key in this movement: the farther the hand is from the body and the more open the elbow angle, the greater the torque.
🧠 Scapulohumeral rhythm: For healthy movement, the scapula should rotate in a stable, controlled manner; shoulder elevation (shrugging) is usually a sign of compensation.
🧠 The hardest portion of the movement is typically from mid-range to near shoulder height, where scapular control and preventing cheating are critical.
Programming Tips
✅ For hypertrophy (muscle growth):
3–5 sets × 10–20 reps
Rest 45–90 seconds
Tempo: 2–1–2 or 2–0–3
1–2 reps in reserve (RIR 0–2) with clean form
✅ For relative strength / heavy control:
3–4 sets × 6–10 reps
Rest 90–120 seconds
Controlled range of motion, no swinging
✅ For pump and metabolic work (Finisher):
2–4 sets × 15–30 reps
Rest 30–60 seconds
Techniques: drop sets, rest-pause, myo-reps (with strict form)
✅ Exercise placement in the session:
Typically after compound shoulder/chest movements as an accessory
Or on a “Shoulder/Upper” day as the primary isolation movement for the lateral deltoid
💠 Muscle Involvement
✅ In the single-arm cable lateral raise, shoulder abduction places the greatest load on the lateral deltoid. At the same time, the rotator cuff muscles activate to stabilize the humeral head within the glenoid socket, while the muscles surrounding the scapula provide a safe and controlled movement path. In the single-arm version, the core muscles also play a significant role in preventing lateral bending or torso rotation.
Main muscles
Synergistic muscles
Stabilizers
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
💠 Other Exercises
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2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
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