Male model ex_6RUSTH

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Shoulders · Cable

Lateral Raises on Cable Machine

beginnerstrength

Lateral Raises on Cable Machine 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 Lateral Raises on Cable Machine

Stand with your right side facing the cable machine, feet shoulder-width apart. Attach a handle to the low pulley and grasp the handle with your left hand, palm facing inward.
Raise the handle out to your side until your left 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 to work the opposite arm.

Form tips

Keep your back straight and avoid using momentum.
Focus on engaging your shoulder muscles throughout the movement.
Exhale as you raise the handle and inhale as you lower it back down.

Lateral Raises on Cable Machine 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

Cable Lateral Raises

Delts · beginner

Lateral Raise Bodyweight

Delts · intermediate

Plate Lateral Raise

Delts · intermediate

Machine Lateral Raise

Delts · beginner

Seated Plate Front Raises

Delts · beginner

Band Seated Lateral Raise

Delts · beginner

Kettlebell Long Lever Lateral Raise

Delts · intermediate

Cable Front Raises Straight Bar

Delts · beginner

Lateral Raises on Cable Machine FAQ

What muscles does Lateral Raises on Cable Machine work?

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

What equipment do you need for Lateral Raises on Cable Machine?

You need a cable.

How many sets and reps of Lateral Raises on Cable Machine 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 Lateral Raises on Cable Machine good for beginners?

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

How many calories does Lateral Raises on Cable Machine 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 Lateral Raises on Cable Machine?

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

For developers

Use Lateral Raises on Cable Machine 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_6RUSTH" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_6RUSTH",
  "name": "Lateral Raises on Cable Machine",
  "model": "male",
  "target": "Delts",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_6RUSTH/mp4-720.mp4?…",
    "poster": "https://…/ex_6RUSTH/poster.jpg?…"
  }
}