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Cable Seated Lateral Raise

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Shoulders, with support from Middle Back, Traps. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Pull

Primary muscles: Shoulders Secondary muscles: Middle Back, Traps

How to perform Cable Seated Lateral Raise

  1. Step 1. Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
  2. Step 2. Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
  3. Step 3. Bend forward while keeping your back flat and rest your torso on the thighs.
  4. Step 4. Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
  5. Step 5. While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
  6. Step 6. Slowly lower your arms to the starting position as you inhale.
  7. Step 7. Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.

Frequently asked questions

What is the primary muscle group targeted by the cable seated lateral raise?

This exercise specifically targets the lateral deltoid. The seated position and cable tension provide constant resistance throughout the entire range of motion.

How should I position my arms for optimal shoulder recruitment?

Maintain a slight bend in the elbows and lead the movement with your knuckles. Raise the handles until your arms are parallel to the floor to maximize tension on the side delts.

What is a common mistake to avoid during this movement?

Avoid using momentum or shrugging the weight upward with your traps. Keep your shoulder blades depressed and focus on a controlled tempo to isolate the lateral deltoids.

Is this exercise suitable for beginners compared to dumbbell raises?

Yes, the seated cable version is highly beginner-friendly because the machine path adds stability. It eliminates the need for core bracing required in standing variations.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 12 to 20 repetitions. Higher volume and shorter rest periods are effective for this isolation movement since it uses relatively light loads.

Sample sets & reps for Cable Seated Lateral Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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