How to Do the Cable Lateral Raise: Form, Starting Weight, Sets
The Cable Lateral Raise is a cable exercise that mainly works your side delts. Beginners start with 2 sets of 12–15 reps and add 2.5 kg once every set hits the target.
Form in 3 steps
- Set the pulley at its lowest point. Stand beside the machine and grab the handle with your far hand.
- Keep your shoulder down, not shrugged. With a slight bend in your elbow, raise your arm out to the side to shoulder height.
- Breathe out as you lift. Breathe in and lower slowly over 2–3 seconds.
Common mistakes
- Shrugging as you lift: your traps work instead of your side delts. Think about keeping your shoulder far from your ear.
- Lifting above shoulder height: this can stress the shoulder joint. Stop at shoulder height.
- Leaning your body to pull: you're adding momentum. Stand tall and move only your arm.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 2.5kg |
| 60 kg woman, beginner | 2.5kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 2.5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Cable Lateral Raise to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Cable Lateral Raise?
DailyFit starts beginners at about 5% of body weight (65% of that for women). That is about 2.5 kg for a 70 kg man and 2.5 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
Why use a cable instead of dumbbells for lateral raises?
A cable keeps steady tension even at the very start of the lift, so your side delts stay working. Since you do one arm at a time, it's also easier to notice differences between sides. No cable? Dumbbells or a band work fine.
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