The cable lateral raise is a one-arm side raise from a low pulley: the cable keeps tension even at the bottom, where a dumbbell goes slack.
1Starting positionStart2End positionFinish
Setup
Stand side-on to a low pulley and take the handle in the far hand, cable running across your body. Hold the frame with your free hand. Slight bend in the elbow, shoulder down.
Execution
Stand side-on to the low pulley, grab the handle across your body with your far hand — starting position.
Exhale and raise your arm out to the side to shoulder height.
Inhale and lower it back down. Switch sides.
Common mistakes
Raising above shoulder height and shrugging — shoulder height is enough; higher, the traps take over.
Swinging your torso — stand still and hold the frame.
Leading with the hand above the elbow — the elbow leads, the hand stays slightly lower.
Rushing down — with a cable the lowering is work too, don't let it snap back.
Alternatives
Equipment taken or the movement doesn't suit you — try Dumbbell Lateral Raise, Upright Row, Seated Side Lateral Raise. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
