What should I feel during Cable lateral raise?

Side delt lifts the arm without traps taking over.

What are common mistakes with Cable lateral raise?

Shrugging; Swinging through the bottom

How do I progress Cable lateral raise?

Add reps and pauses before stack weight.

What can I do instead of Cable lateral raise?

Dumbbell lateral raise, Machine lateral raise, Lean-away cable lateral

Cable lateral raise

Cable set low, working arm slightly in front of body.

family=lateral raisepattern=shoulder isolationforce=pushmechanic=isolationequipment=cable

Muscles

muscle emphasis · training guidance

side deltsPRIME

Primary: side delts
Supporting: None listed

Mechanics

Pattern: shoulder isolation
Equipment: cable
Geometry: Variable Range
Target feel: Side delt lifts the arm without traps taking over.
Progression: Add reps and pauses before stack weight.
Regression: Use lighter load and stop before trap compensation.

Common errors

Shrugging
Swinging through the bottom
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep.

Substitutions

Cable shrug Same pattern: shoulder isolation · Same equipment category: cable
Banded lateral raise Same pattern: shoulder isolation
Lu Xiaojun lateral Same pattern: shoulder isolation
Hammer Strength shrug Same pattern: shoulder isolation
Bayesian cable curl Shared equipment: cable

See all 8 side delts exercises in the Atlas

Progression ladder

Beginner / regression: Use lighter load and stop before trap compensation.
Standard: Cable lateral raise
Advanced / progression: Add reps and pauses before stack weight.

Atlas metrics

Movement pattern: shoulder isolation
Primary target: side delts
Supporting muscles: None listed
Equipment: cable
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Cable lateral raise?: Cable set low, working arm slightly in front of body.
What should I feel during Cable lateral raise?: Side delt lifts the arm without traps taking over.
What are common mistakes with Cable lateral raise?: Shrugging; Swinging through the bottom
How do I progress Cable lateral raise?: Add reps and pauses before stack weight.
What can I do instead of Cable lateral raise?: Dumbbell lateral raise, Machine lateral raise, Lean-away cable lateral