Cable Lateral Raise

Muscles worked by the Cable Lateral Raise

Primary

Side DeltsLateral Deltoid

Secondary

Front DeltsAnterior DeltoidTrapsTrapezius

Also called: side deltoid, lateral delt, side delt, medial deltoid, lateral deltoid.

Equipment

Cable Machine

Also called: cable pulley, functional trainer, cable crossover, cable column, cable station, pulley machine.

How to do the Cable Lateral Raise

1. Stand sideways to a low pulley, grip the handle with the outside hand.
2. Keep a soft bend in the elbow and the cable in front of the working leg.
3. Raise the arm out to the side until parallel to the floor.
4. Lower under control. Complete reps per side, then switch.
5. Maintain tension — do not let the weight rest at the bottom.

Form tips

• Lead with the elbow, not the hand.
• Pause briefly at the top, do not swing.
• Use a lighter load than for dumbbell — cable tension is constant.

At a glance

Cable Lateral Raise in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Arnold Press
• Barbell Overhead Press
• Barbell Upright Row
• Behind the Neck Press
• Bodyweight Lateral Raise
• Cable Upright Row
• Dumbbell Lateral Raise
• Dumbbell Shoulder Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "cable-lateral-raise",
  "name_en": "Cable Lateral Raise",
  "name_de": "Kabel-Seitheben",
  "name_es": "Elevación Lateral en Polea",
  "description_en": "A unilateral lateral raise on the cable, providing constant tension on the side delt.",
  "description_de": "Ein einseitiges Seitheben am Kabelzug, das konstante Spannung auf die Seitenschulter liefert.",
  "description_es": "Una elevación lateral unilateral en polea, que ofrece tensión constante sobre el deltoides lateral.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "cable",
  "body_part": "shoulders",
  "primary_muscles": [
    "lateral_deltoid"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "trapezius"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "shoulder_focus",
    "push_day"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand sideways to a low pulley, grip the handle with the outside hand.",
    "Keep a soft bend in the elbow and the cable in front of the working leg.",
    "Raise the arm out to the side until parallel to the floor.",
    "Lower under control. Complete reps per side, then switch.",
    "Maintain tension — do not let the weight rest at the bottom."
  ],
  "instructions_de": [
    "Stehe seitlich zu einem unteren Kabelzug und greife den Griff mit der äußeren Hand.",
    "Halte den Ellenbogen leicht gebeugt, das Kabel verläuft vor dem Standbein.",
    "Hebe den Arm seitlich, bis er parallel zum Boden ist.",
    "Senke kontrolliert ab. Wiederholungen pro Seite, dann wechseln.",
    "Halte die Spannung — lass das Gewicht unten nicht ruhen."
  ],
  "instructions_es": [
    "Colócate de lado a una polea baja y agarra el asa con la mano externa.",
    "Mantén una ligera flexión en el codo y el cable por delante de la pierna que trabaja.",
    "Sube el brazo hacia el lado hasta quedar paralelo al suelo.",
    "Baja con control. Repeticiones por lado, luego cambia.",
    "Mantén la tensión — no dejes que el peso descanse abajo."
  ],
  "tips_en": [
    "Lead with the elbow, not the hand.",
    "Pause briefly at the top, do not swing.",
    "Use a lighter load than for dumbbell — cable tension is constant."
  ],
  "tips_de": [
    "Führe mit dem Ellenbogen, nicht mit der Hand.",
    "Halte oben kurz inne, kein Schwung.",
    "Wähle weniger Last als bei der Kurzhantel — Kabelspannung ist konstant."
  ],
  "tips_es": [
    "Lidera con el codo, no con la mano.",
    "Pausa brevemente arriba, sin balanceo.",
    "Usa menos carga que con mancuerna — la tensión del cable es constante."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/cable-lateral-raise-start.webp",
      "peak": "images/flat/cable-lateral-raise-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "cable-lateral-raise");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.