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If toned, strong shoulders are what you’re after, cable lateral raises are a game-changer. However, you might not be sure how to start, or how to perform the exercise correctly – all of us were there at some point.
That’s why today we’ll cover everything you need to know, including what cable lateral raises are, how they benefit your body, and step-by-step instructions to perform them correctly.
What Does This Exercise Target?
Cable lateral raises are an isolation exercise specifically designed to target the deltoid muscles in your shoulders. Unlike exercises that hit multiple muscle groups at once, these raises focus on just one main area, helping you build strength and definition right where you want it.
Using a cable machine for this exercise is a smart move because it keeps constant tension on your muscles, making every rep count. Plus, the machine’s adjustable settings let you start light and gradually add more weight as you get stronger, which is perfect if you’re just getting started.
The cable provides a smoother range of motion compared to free weights, reducing the risk of injury and making it easier on your joints. It can easily adjust the weight and angle to match your fitness level, making it a great exercise for both beginners and seasoned lifters.
Benefits of Cable Lateral Raises:
| Benefit | Description |
|---|---|
| Gives Your Shoulders a Better Look | Builds up the side deltoid muscles, enhancing the broad, V-shaped appearance of your upper body. Consistent practice adds width to your shoulders, improving overall physique. |
| Boosts Shoulder Strength | Strengthens shoulders for everyday tasks like lifting, pushing, and carrying. Incorporating this exercise helps make daily activities easier and more manageable. |
| Improves Shoulder Stability | Enhances the stability of the shoulder joint by strengthening smaller stabilizing muscles, reducing the risk of injuries such as dislocations, especially in sports or heavy lifting. |
| Helps with Other Exercises | Strengthened deltoids improve performance in other upper-body movements like bench presses, push-ups, and overhead presses, enabling you to lift heavier and perform better. |
How to Perform the Exercise
Proper form is essential to maximize the benefits and avoid injuries.
| Step | Description |
|---|---|
| 1. Set Up the Cable Machine | Adjust the pulley on the cable machine to the lowest setting. Attach a single handle or D-handle to the pulley. |
| 2. Position Yourself | Stand with your feet shoulder-width apart, facing the machine. Hold the handle in one hand with your arm straight down by your side. Take a small step away to create tension. |
| 3. Engage Your Core | Keep your core tight and back straight for stability. Avoid leaning towards the machine; keep your torso upright. |
| 4. Execute the Raise | With a slight bend in your elbow, lift your arm out to the side until it’s parallel to the floor. Lead with your elbow to engage the lateral deltoid. Pause at the top. |
| 5. Controlled Lowering | Slowly lower your arm back to the starting position, resisting the pull of the cable. Repeat for the desired number of reps before switching to the other arm. |
For beginners, aim for 3 sets of 12–15 reps. This rep range helps build muscle endurance and strength while ensuring you maintain good form. As you progress, you can experiment with heavier weights and lower reps or lighter weights and higher reps to see what works best for you.
What to Avoid
Even the simplest exercises can be prone to mistakes, especially for beginners. Here’s what to watch out for:
Lifting Too Heavy
It’s tempting to load up on weight, but form is more important. Start with a lightweight that allows you to perform the exercise correctly.
Swinging the Arm
Shrugging Shoulders
Keep your shoulders down and relaxed during the movement. Shrugging your shoulders engages the trapezius muscle instead of the deltoid, which defeats the purpose of the exercise.
Some other variations of the exercise
Here are a few variations you can try:
| Exercise Variation | Description | Instructions |
|---|---|---|
| Behind-the-Back Cable Lateral Raise | Targets the deltoids from a different angle, providing a new stimulus for growth. | Stand with your back to the cable machine and reach behind to grab the handle. Perform the lateral raise as usual, noticing the change in muscle engagement. |
| Single-Arm Cable Lateral Raise | Focusing on one arm helps ensure balanced strength between both sides of the body and corrects muscle imbalances. | Perform the lateral raise with one arm, concentrating on muscle contraction. Repeat for the other side. |
| Seated Cable Lateral Raise | Removes assistance from the legs, focusing entirely on the deltoids. | Sit on a bench with the cable machine to your side. Perform the raise as you would standing, maintaining proper form. |
| Incline Cable Lateral Raise | Engages the shoulder from a different angle, offering a more challenging variation. | Adjust a bench to an incline position. Lie on your side with the cable machine next to you. Perform the lateral raise, noting the difference in muscle activation due to the incline position. |
When to Include Cable Lateral Raises
Cable lateral raises are versatile and can be included in various types of workouts:
Workout Type
Incorporation of Cable Lateral Raises
Shoulder Day
Include cable lateral raises on a day dedicated to shoulders for targeted muscle growth.
Upper Body Day
Add them to your upper body workout as a complementary exercise.
Push Day
Since cable lateral raises involve pushing movements, they fit well into push-focused workouts.
Helpful Tips for Beginners!
Starting out with cable lateral raises might seem a bit scary, but these simple tips can help you get the most out of your workout:
Warm-Up Properly
Focus on Form
Nailing the right form is key to avoiding injuries and getting the best results. Begin with a weight you can handle easily, so you can control the movement and really focus on doing it right.
Increase Weight Gradually
As you get more comfortable with the exercise, start adding more weight. Just remember, form comes first. The goal is to work the muscle effectively, not just lift the heaviest weight you can.
Rest Between Sets
In Summary
Start light, focus on your form, and gradually increase the weight as you build strength. With time, you’ll notice significant improvements in your shoulder definition and overall upper body aesthetics.
