Cable Lateral Leaning Raise
Sculpt strong shoulders! The Cable Lateral Leaning Raise targets your deltoids for definition & strength. Controlled movement is key!
The Cable Lateral Leaning Raise mainly works the shoulders, with help from the traps. You'll need: weight plates, cable machine and single handle attachment.
Required Equipment
Cable Lateral Leaning Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Shoulder Abductor (supraspinatus)
Secondary
Upper Traps (trapezius, upper fibers); Mid Traps (trapezius, middle fibers)
Cable Lateral Leaning Raise Variations and Alternatives
How to do the Cable Lateral Leaning Raise
Setup:
Stand next to a cable machine with the pulley set at the lowest position.
Adjust the cable to the desired weight by adding or removing weight plates.
Positioning:
Grab the handle of the cable with the hand closest to the machine.
Place your opposite hand on your hip or let it hang naturally.
Step away from the machine to create tension in the cable; lean slightly away from the machine.
Keep your feet shoulder-width apart and maintain a slight bend in your knees.
Starting Position:
Stand straight with your torso leaning slightly away from the machine, ensuring the cable has tension.
Your working arm (the one with the cable) should hang straight down by your side.
Movement:
Keeping a slight bend in your elbow, raise the cable handle out to the side, lifting until your arm is parallel to the ground.
Exhale as you lift and focus on using your shoulder rather than your wrist or hand.
Hold this position for a brief moment at the top of the movement.
Return:
Slowly lower the handle back to the starting position while inhaling, maintaining control throughout the movement.
Ensure that you do not let the weight stack touch the machine before performing the next repetition.
Repetitions:
Aim for 10-15 repetitions for 2-3 sets on each side, allowing for rest between sets.
Tips:
Focus on maintaining good posture throughout the exercise.
Avoid using momentum; the movement should be slow and controlled.
If you experience any discomfort, reduce the weight or adjust your form.
Cable Lateral Leaning Raise FAQs
What muscles does the Cable Lateral Leaning Raise work?
The Cable Lateral Leaning Raise mainly works the shoulders, with help from the traps. The main muscles are the lateral deltoid and supraspinatus.
What equipment do you need for the Cable Lateral Leaning Raise?
Weight plates, cable machine and single handle attachment.
What workout day should the Cable Lateral Leaning Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Lateral Leaning Raise variations and alternatives?
Similar exercises include the Cable Single-Arm Bent-Over Lateral Raise, Cable Forward Raise, Cable Lying Upright Row and Cable Single-Arm Front Raise.
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