Side Lateral Raise (Cable)
This exercise isolates the medial deltoids, building shoulder width and definition. It involves raising a weight cable outward to the sides.
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Side Lateral Raise (Cable)
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Step-by-Step Instructions
1. Setup
Attach a rope attachment to a low pulley cable machine. Stand facing the machine with feet shoulder-width apart, knees slightly bent.
- Adjust the cable height for optimal range of motion.
- Maintain a slight bend in your elbows.
2. Starting Position
Hold the rope handles with a neutral grip (palms facing each other). Let your arms hang naturally at your sides.
- Ensure a comfortable and stable stance.
- Keep your core engaged.
3. Raise
Slowly raise your arms out to the sides until they are parallel to the floor. Keep a slight bend in your elbows throughout the movement.
- Focus on controlling the weight with your deltoids.
- Avoid using momentum to raise the weight.
4. Lowering
Slowly lower your arms back to the starting position, maintaining control.
- Avoid dropping the weight.
- Feel the contraction in your side deltoids.
5. Repetitions
Perform the desired number of repetitions with proper form.
- Maintain a consistent pace throughout the set.
- Focus on quality reps rather than quantity.
Form Tips
✓Controlled Movement
Avoid swinging the weights; use slow and controlled movements throughout the entire range of motion.
✓Elbow Position
Maintain a slight bend in your elbows to protect your shoulder joints.
✓Proper Posture
Keep your back straight and core engaged to prevent lower back strain.
✓Full Range of Motion
Raise your arms to shoulder height for optimal muscle activation.
✓Mind-Muscle Connection
Focus on feeling the contraction in your side deltoids during both the concentric (raising) and eccentric (lowering) phases.
Common Mistakes
Using excessive weight
Reduce the weight to allow for controlled movements and proper form.
Swinging the weights
Focus on controlled movements using your deltoids, not momentum.
Locking elbows
Maintain a slight bend in your elbows throughout the exercise.
Arching the back
Keep your core engaged and back straight.
Incomplete range of motion
Raise your arms to shoulder height for a full contraction.
Alternative Exercises
- Close-Grip Cable Lateral Raise
- Wide-Grip Cable Lateral Raise
- Alternating Cable Lateral Raise
- Single-Arm Cable Lateral Raise
Complementary Exercises
- Cable Face Pulls
- Cable Rows
- Overhead Press
- Bicep Curls
- Tricep Extensions
