Introduction to Cable Lateral Raise
The Cable Lateral Raise is a weightlifting exercise that targets your shoulder muscles including the rear and lateral deltoids. It also targets the middle muscle fibers really well. This exercise is done by using a cable pulley machine.
Table of Contents
Benefits of Cable Lateral Raise for Shoulder Development
This exercise helps people bulk up their shoulders or balance their shapes. What makes this exercise great is its variations and modifications that really isolate the shoulder muscles and give them a good workout.
Step-by-Step Guide to Proper Cable Lateral Raise Form
Step 1: Set the cable pulley machine and select the weight you want.
Step 2: Slowly grip the left handle with your right arm and the right handle with your left arm. Then raise them up.
Step 3: Position yourself in the middle of the machine, plant your foot, stand straight, and cross over your arms in front of your body. Lift the weights a little bit before you start.
Step 4: Extend your arms in a semi-circle motion while keeping your shoulders high to lift the weights on both arms.
Step 5: Slowly lower the weight back.
Step 6: Repeat
Setting Up the Cable Machine
When setting up the cable machine, make sure that the screw jacks are well placed in within the weights. Wipe the handles clean and make sure they aren’t wet. Make sure to set ideal weight you can handle.
Correct Body Positioning
Make sure that you are standing straight and keep your arms parallel to the ground. It is also important to keep your elbows high throughout each set. Don’t raise your arms higher than your shoulders and don’t rely on the weight’s momentum and let your shoulder and core do the trick.
Common Mistakes and How to Avoid Them
One of the most common mistakes when executing a cable lateral raise is relying on the momentum of the weight. The shoulders should feel the tension at the highest point. It is also important not to bend the elbows too much and the sweet spot is around a 10 to 30-degree angle.
Cable Lateral Raise Variations to Target Different Muscles
Single Arm Cable Lateral Raise
This variation is harder compared to the standard workout using two arms. Using only one arm makes it more difficult. The Single Arm variation targets the medial deltoid.
Bent-Over Cable Lateral Raise
With this variation, you are required to bend over to target not just your shoulders but the muscles on your middle back as well.
Incorporating Cable Lateral Raise into Your Workout Routine
If you are working out at the gym then it might be a good idea to include this exercise in your daily routine. It would be a good addition to your setlist for shoulder day.
Complementary Exercises for Balanced Shoulder Development
If you want to blast out your deltoids, there are other exercises you can do including the overhead press, hex press, inverted rows, chin-ups, barbell military press, T push-up, and Arnold press.
Tips for Progressive Overload and Tracking Progress
When working out your deltoids, it is best that you stick to a workout routine that will allow you to track your progress accurately. You can also download mobile apps that can help you stay on track with every set you do.
Conclusion: Elevate Your Shoulder Training with Cable Lateral Raise
Cable Lateral Raise is a great exercise to blast out your shoulder muscles or give them a more symmetrical shape to really frame your body. Make sure also that you accompany your daily workout with a healthy diet that will help you build bones and muscles.
