Do you want to strengthen your shoulders and build a more muscular upper body?
The cable lateral raise is an effective exercise for building shoulder strength and can also help tone other muscles in your arms, chest, and back.
With the right form, this simple but powerful move can be an important addition to any fitness routine.
In this post, we’ll cover the benefits of doing a cable lateral raise, how to do it correctly with proper form, as well as some tips for safety and success.
Let’s dive in!
How To Do Cable Lateral Raise
For Cable Lateral Raise, follow these steps:
- Stand upright with feet shoulder-width apart.
- Lift the cable with a straight arm towards your side until it reaches shoulder level.
- Slowly bring your arm back down to its original position.
Ensure you keep your elbows slightly bent throughout the exercise and don’t use momentum to lift the weight.
To prevent injury and obtain best results, don’t do this exercise too often and combine it with other exercises.
Also, never do high reps, as they can harm your rotator cuff muscles.
Follow these steps and you will execute Cable Lateral Raise effectively and get serious shoulder gains!
Muscles Worked In Cable Lateral Raise
The Cable Lateral Raise is an amazing exercise. It works the muscles in the shoulders, upper back, and arms.
- The main muscle used is the lateral deltoid, which is on the side of the shoulder.
- The rotator cuff muscles help stabilize the shoulder joint too.
- The upper trapezius and serratus anterior aid with shoulder movement and stability.
- The biceps brachii and forearm muscles also help.
- The core stabilizer muscles stay active during this.
Keep your torso upright and abs engaged while doing Cable Lateral Raises. Don’t use momentum or swing your arms to stay safe.
Someone who did this regularly said they got broad shoulders like their favorite athlete.
Add Cable Lateral Raises to your training routine and get great fitness results. Get those front delts looking good – nothing screams ‘I lift‘ like toned shoulders!
Anterior Deltoid
The anterior deltoid is the front part of the shoulder muscle. It helps with arm flexion, rotation, and push/pull movements. Training this can lead to better posture and performance.
Cable lateral raises are ideal for targeting this muscle group. Stand upright with an overhand grip and lift the handle away from the body until it reaches shoulder level. Variations include using D-handle attachments or single-arm raises.
Start with lighter weights and focus on form. Do 3-4 sets of 12-15 reps with rest in between. This exercise can help build strength, improve posture, and relieve stress on joints. Don’t forget to fuel your workouts with proper nutrition. Get ready to flex those medial deltoids and raise those cables higher!
Medial Deltoid
The Middle Head of the Deltoid, also known as the Medial Deltoid, is the muscle that raises your arm out to the side. It’s located on the outer edge of your shoulder and works with your front and rear deltoids for everyday movements.
Cable Lateral Raises can help you build strength and size in your Medial Deltoid. Start by setting an adjustable cable pulley at elbow height. Hold a handle with one hand and stand away from the machine while keeping your torso vertical. Raise your arm to shoulder level, keeping it straight and engaging your medial delts.
Keep tension consistently in the Medial Deltoid throughout the motion. Focus on engaging the medial delts during both the upward and downward phases of each rep.
Pro Tip: Don’t swing or use momentum while doing this exercise. Control each movement carefully and avoid any jerky or sudden motions that could lead to injury.
Want a great back? Make the posterior deltoid your new best friend!
Posterior Deltoid
Rear Deltoids are the muscles that move your arm backward. Without enough strength in this area, you can suffer from bad posture and lack of mobility. If done right, Cable Lateral Raise will boost your strength in the rear delts and stability in your shoulder girdle.
To work your Rear Deltoids, get a cable machine with a handle at mid-height. Grip it with an overhand, and step away until your arm is parallel to the floor. Lift the handle slowly toward your shoulder, and keep your elbow slightly bent. Hold for a few seconds, then lower back.
Correct form is essential when doing Cable Lateral Raise. Keep your core stable and move from the delts, not using momentum. Your shoulders should be relaxed and still.
Incorporate Cable Lateral Raise into your routine to improve posture, reduce injury risk, and build up your upper body strength. Give those lateral muscles some attention – they deserve it!
What do we work the most?
The Cable Lateral Raise targets your lateral deltoid. This means it focuses on the sides of your shoulders, giving them a more broad look.
To do this exercise, stand in front of a cable machine with feet shoulder-width apart. Grasp the handle with one hand. Keep your arm straight, and lift it up to your shoulder height. Pause, then lower the weight slowly. Do this for both sides. Adjusting the weight is easy with this exercise, making it perfect for beginners or those recovering from injury. It also engages stabilizer muscles like your trapezius, biceps, and core, giving you overall strength.
Don’t miss out on this exercise to get killer shoulders and biceps! Get a well-rounded workout with the Cable Lateral Raise!
Secondary Muscles Worked
Cable Lateral Raises not only target your deltoid muscles, but other side muscles too! These additional muscles are essential for stabilizing and supporting the movement. Here’s four noteworthy secondary muscles that get worked: the supraspinatus, trapezius, serratus anterior, and infraspinatus.
Engaging these muscles properly when performing cable lateral raises can increase overall muscle recruitment. It also leads to improved movement mechanics and better body control.
Cable lateral raises, in comparison to other variants, puts continuous tension on the target muscle group and keeps resistance throughout the entire range of motion. Although the inventor’s true history behind this exercise is unknown, weight lifters have been using it for decades to boost strength and work multiple muscle groups at once.
Get your side profile looking toned and perfect with this guide on how to do cable lateral raises.
Benefits Of Cable Lateral Raises
Cable Lateral Raises can help you build upper body strength and good posture. They also help you get a well-rounded body.
Benefits include:
- Improving shoulder stability and mobility;
- Targeting side delts and scapular stabilizers to create definition;
- Reducing the risk of shoulder injury by improving shoulder health;
- Using cables to manipulate resistance easily;
- Toning the shoulders without heavy weights.
Incorporate Cable Lateral Raises into your training for great shoulder results! Keep your torso upright and focus on contracting your side delts. And, vary the cable height to work different parts of the deltoids.
You should use the right form and progressive cable resistance when doing this exercise. Warm up first, start with light weights, aim for higher reps and increase weight as you get stronger.
Even if you don’t like them, the rewards are worth it!
Are There Any Negative Parts?
The Cable Lateral Raise is great, but you need to understand its potential drawbacks. Incorrect form can cause shoulder injuries, overuse of the exercise can lead to muscle imbalances, too much weight can strain neck and back, plus burnout if done too often.
Be aware of these issues so you can minimize risks and reap the rewards. Cable exercises offer a wide range of options for varying your routine. Try different ones to challenge your muscles and get better results. Don’t miss out – incorporate cable exercises into your workouts and have stronger, toned muscles! Master the cable lateral raise and have boulder shoulders that’ll make The Rock jealous!
Tips To Help You Perfect The Cable Lateral Raise
To get the best Cable Lateral Raise form, here’s what you should keep in mind:
- Hold the handles with palms facing each other and hands shoulder-width apart.
- Have a slight bend in your elbows and don’t swing or jerk the arms while raising them.
- Concentrate on engaging only the targeted muscles by using no momentum from other body parts.
It’s imperative to have the correct form for Cable Lateral Raises. Follow these tips for great results.
To make the most out of this exercise, try altering the cable height or hand placement. Doing this will offer more range of motion, add resistance, and give better long-term results.
Don’t miss out on an effective workout! Cable Lateral Raises are great for bulking up those shoulder muscles. Spice up your routine by trying some alternatives – repetitive movements are dull!
Cable Lateral Raise Alternatives
Wanna level up your shoulder workout? Try these exercises: Reverse Flyes, Bent-Over Rows, Standing Military Press, Dumbbell Lateral Raises, Seated Arnold Presses and Cable Face Pulls.
Vary the weight and reps to keep your muscles guessing.
Remember, proper form is key. A slight change in positioning can mean big results. Everyone’s body is different, so listen to yours and adjust accordingly.
Frequently Asked Questions
What is a cable lateral raise?
A cable lateral raise is an exercise that targets the lateral head of the shoulder muscles. It involves moving your arms away from your body to the side, with your elbows slightly bent, using a cable machine.
What are the benefits of cable lateral raises?
Cable lateral raises help to strengthen and tone the shoulder muscles, specifically the lateral head, which is responsible for shoulder width and definition. They also improve shoulder stability and mobility, which can prevent injuries and improve posture.
How do I perform a cable lateral raise with proper form?
Stand facing a cable machine with your feet shoulder-width apart, grasping the handle with one hand. Keep your elbow slightly bent and your arm close to your body. Slowly raise your arm to the side until it’s parallel to the ground, then slowly lower it back down to the starting position. Repeat on both sides.
Are there any tips for performing cable lateral raises?
Make sure to keep your movements slow and controlled, and avoid swinging the weight or using momentum to lift it. Focus on using the shoulder muscles to lift the weight. It’s also important to use a weight that allows you to perform the exercise with proper form and without straining the muscles.
How many cable lateral raises should I do?
It’s recommended to perform 2-3 sets of 8-12 reps of cable lateral raises, with a rest period of 30-60 seconds between sets. However, the number of reps and sets can vary depending on your fitness goals and level of experience.
Can cable lateral raises be done at home?
If you have a cable machine at home, cable lateral raises can be done from the comfort of your own home. However, if you don’t have access to a cable machine, there are alternative exercises that target the same muscles, such as dumbbell lateral raises or resistance band lateral raises.
