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Seated Cable Lateral Raise: starting position Seated Cable Lateral Raise: end position

Shoulder Raises · Shoulders

Seated Cable Lateral Raise

A shoulder raises exercise that works the shoulders. Beginner level, using cable.

BeginnerCableGym

Muscles worked

PrimaryShoulders
SecondaryTraps & mid back

Side delts.

Setup and loading

Facing low pulleys with a bench behind you.

How to do the seated cable lateral raise step by step

  1. Sit between two low pulleys holding a handle in each hand, cables crossed.
  2. Raise your arms out to the sides to shoulder height.
  3. Lower slowly.

Form cues

  • Lead with your elbows
  • Shoulders down

Common mistakes

  • Shrugging your traps
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Sets and reps for your goal

Hypertrophy

3 x 10-15 · rest 60 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

BodybuildingTennis

Variations and similar exercises

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