Cable lateral raise: What is it, muscles worked and variations

The cable lateral raise is one of the best shoulder exercises that helps give a balanced shape to the shoulders and also makes them broader in size. It primarily targets the middle head of the deltoids, i.e., the rounded muscle on top of each shoulder.

This exercise also strengthens the subscapularis and infraspinatus muscles in the rotator cuff and helps with many shoulder movements, including external and internal rotations.

Lateral raises muscles worked

The cable lateral raise targets the entire shoulder. (Photo via Pexels/Miriam Alonso)

The primary muscles worked during the lateral raise include the lateral deltoid muscle. As the exercise involves rotating movement, it also helps engage and target the upper trapezius and deltoid muscles.

The secondary muscles targeted in the cable lateral raise include the supraspinatus (rotator cuff muscles), posterior muscles and the muscles under the armpit and above the ribs, called serratus anterior.

The good news is that there are several variations of lateral raise that you can add to your shoulder workout routine and spice up your session. Below, we have listed a few of the most common variations that are sure to hit your shoulders from every angle while also improving their strength and size.

Cable lateral raise variations to try

Front lateral raise

The front lateral raise is an easy cable lateral raise variation that targets the front side of the shoulders – the anterior deltoid. Additionally, it works the side deltoid, serratus anterior, lower and upper trapezius, biceps, and pectoralis major muscles.

To do a front lateral raise:

Stand straight between two cable stations, and attach the handles to the lowest pulley setting.
Grab each handle with your arms crossed in front of you. Ensure that the left arm pulls the cable on the right and the right arm pulls the cable on the left.
With your feet at hip-width distance and back straight, flex your elbows slightly, and pull the cables laterally so that they cross just in front of you.
Twist your hand, and make sure the arms reach shoulder height. Lower your arms. and repeat the exercise.

Bent-over lateral raise

The bent-over cable lateral raise primarily targets the rear deltoids while also engaging the trapezius, hamstrings, lower back, triceps, and rhomboids.

To do a bent-over lateral raise:

Grab the handle of the low pulley with your left hand, and bend slightly forward from your waist. Make sure your torso is parallel to the floor.
Bend your knees, and place your right hand on your right thigh. Allow your left arm to hang from your shoulder in front of you, and keep your elbow bent.
Lift your left arm while keeping your elbow slightly bent, and keep lifting till it gets parallel to the floor.
Bring the handle back down to the starting position, and repeat the exercise.

Seated cable lateral raise

Cable lateral raise engages the trapezius and hamstrings. (Photo via Instagram/fraserwilsonfit)

This lateral raise variation targets the deltoid muscles while engaging nearby muscles like the biceps and upper trapezius too.

To do a seated lateral raise:

Sit at the edge of a flat bench between two pulleys placed opposite each other. Position your feet straight in front of the knees.
Bend forward with your back flat, and allow your torso to touch your thigh.
Grab the right pulley with your left hand and the left pulley with your right.
Make sure the pulleys run under your knees, and the arms are extended, with the palms facing each other.
With your arms straight, lift your upper arms to the sides till they get parallel to the floor and reach shoulder height.
Lower your arms, and repeat the exercise.

Rear lateral raise

The rear cable lateral raise particularly isolates the rear deltoid muscles while also strengthening the core and stabilizing the upper body.

To do a rear lateral raise:

Sit straight on an exercise bench with the upper body bent forward.
Hold each handle with the opposite hand, and start to lift your arms in the direction of your shoulders and upper back.
As you lift your arms, make sure to use a shrugging motion.
Do not bend too forward – make sure to keep your torso at a 45-degree bend throughout the exercise.

While doing any of the aforementioned cable lateral raise variations, make sure to use low weights so that all the focus is on the mid-shoulders.

Lift the pulleys to shoulder height, and always pause at the top movement for three seconds. It's also important to release the load with control to prevent excessive strain on the muscles.