Cable Lateral Raise
Muscles worked: Side delts.
How to do it
- Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you).
- Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
- Bend forward while keeping your back flat and rest your torso on the thighs.
- Have someone give you the single handles attached to the pulleys.
- While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Stand tall, slight lean away from the stack
- Constant tension - don't rest at the bottom
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Lateral Raise - side delts
- Upright Row - side delts
- Cable Upright Row - side delts
Track the cable lateral raise properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.