Male model ex_CVVYVO

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Shoulders · Cable

Cable Lateral Raises

beginnerstrength

Cable Lateral Raises is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Shoulders · Lateral Deltoids

Secondary muscles

Upper Back · Trapezius

How to do Cable Lateral Raises

Stand in the middle of a cable machine with the handles attached to the low pulleys on either side, with your feet shoulder-width apart. Hold the left handle with your right hand and the right handle with your left hand, with the cables crossing in front of you. Stand
Stand upright with your back straight. Let the handles hang down in front of your thighs with your arms fully extended.
Raise the handles out to your sides until your arms are parallel to the floor, keeping a slight bend in your elbows.
Slowly lower the handles back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Choose a weight that allows you to complete the exercise with proper form.
Exhale as you raise the handles and inhale as you lower them back down.
Avoid using momentum; focus on the contraction of your shoulder muscles.

Cable Lateral Raises alternatives

Lateral Raises Dumbbell

Delts · intermediate

Lying Lateral Raises Bodyweight

Delts · beginner

Incline Lateral Raises Dumbbell

Delts · intermediate

Front Raises Barbell

Delts · intermediate

More delts exercises

Lateral Raises on Cable Machine

Delts · beginner

Machine Lateral Raise

Delts · beginner

Plate Lateral Raise

Delts · intermediate

Lateral Raise Bodyweight

Delts · intermediate

Cable Front Raises Straight Bar

Delts · beginner

Dumbbell Rear Lateral Raise

Delts · intermediate

Kettlebell Long Lever Lateral Raise

Delts · intermediate

Laying Lateral Raise

Delts · intermediate

Cable Lateral Raises FAQ

What muscles does Cable Lateral Raises work?

Cable Lateral Raises mainly works the delts in the shoulders (Lateral Deltoids). The upper back work as secondary muscles.

What equipment do you need for Cable Lateral Raises?

You need a cable.

How many sets and reps of Cable Lateral Raises should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Lateral Raises good for beginners?

Yes. Cable Lateral Raises is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Cable Lateral Raises burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Lateral Raises?

Other exercises for the delts include Lateral Raises Dumbbell, Lying Lateral Raises Bodyweight, Incline Lateral Raises Dumbbell and Front Raises Barbell.

For developers

Use Cable Lateral Raises in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_CVVYVO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_CVVYVO",
  "name": "Cable Lateral Raises",
  "model": "male",
  "target": "Delts",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_CVVYVO/mp4-720.mp4?…",
    "poster": "https://…/ex_CVVYVO/poster.jpg?…"
  }
}