Male model ex_K7DHNJ

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Shoulders · Cable

Cable Leaning Lateral Raise

beginnerstrength

Cable Leaning Lateral Raise 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 Leaning Lateral Raise

Attach a single handle to a low pulley on a cable machine. Stand next to the machine on your left side, holding the handle with your right hand. Lean away from the machine, using your left hand to hold onto the machine for support.
Position your feet together, with your outside foot slightly in front for better stability. Let the handle hang down at your side with your arm fully extended.
Raise the handle out to the side until your arm is parallel to the floor, keeping a slight bend in your elbow.
Slowly lower the handle back to the starting position with control. Repeat for the desired number of repetitions, then switch sides.

Form tips

Exhale as you raise the handle and inhale as you lower it back down.
Avoid using momentum; focus on the contraction of your shoulder muscles.
Lean away from the machine to increase the range of motion and target the shoulder muscles more effectively.

Cable Leaning Lateral Raise alternatives

Leaning Dumbbell Lateral Raise

Delts · intermediate

Lateral Raise Bodyweight

Delts · intermediate

Plate Lateral Raise

Delts · intermediate

Machine Lateral Raise

Delts · beginner

More delts exercises

Side Lateral Raise Resistance Band

Delts · beginner

Laying Lateral Raise

Delts · intermediate

Landmine Lateral Raise

Delts · intermediate

Dumbbell Rear Lateral Raise

Delts · intermediate

Band Seated Lateral Raise

Delts · beginner

Dumbbell Seated Lateral Raise

Delts · beginner

Kettlebell Long Lever Lateral Raise

Delts · intermediate

Dumbbell Bent Arm Lateral Raise

Delts · intermediate

Cable Leaning Lateral Raise FAQ

What muscles does Cable Leaning Lateral Raise work?

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

What equipment do you need for Cable Leaning Lateral Raise?

You need a cable.

How many sets and reps of Cable Leaning Lateral Raise 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 Leaning Lateral Raise good for beginners?

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

How many calories does Cable Leaning Lateral Raise 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 Leaning Lateral Raise?

Other exercises for the delts include Leaning Dumbbell Lateral Raise, Lateral Raise Bodyweight, Plate Lateral Raise and Machine Lateral Raise.

For developers

Use Cable Leaning Lateral Raise in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_K7DHNJ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_K7DHNJ",
  "name": "Cable Leaning Lateral Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_K7DHNJ/mp4-720.mp4?…",
    "poster": "https://…/ex_K7DHNJ/poster.jpg?…"
  }
}