Shoulders · Cable
Cable Lateral Raise
How to do the cable lateral raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand next to a cable machine with the handle attached to the lowest setting. Hold the handle with the hand farthest from the machine, keeping a slight bend in your elbow. Raise your arm out to the side until it's at shoulder height, focusing on the contraction in your lateral deltoid. Slowly lower the handle back to the starting position.
- 1Feel your lateral delts lifting the cable handle out to the side
- 2Keep a slight forward lean and soft elbows to isolate the delts
- 3Squeeze at shoulder height and control the return
Common mistakes
- Avoid shrugging your shoulders or swinging your body
- Don't raise beyond shoulder height; stop when arms are parallel
- Avoid letting the cable snap back; control the eccentric
Muscles worked
The cable lateral raise mainly works the side delts, with the upper traps assisting.
- Side DeltsPrimary
- Upper TrapsSupport
- ForearmsMinor
Cable Lateral Raise strength standards
See how your cable lateral raise ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM5 lb
Silvere1RM22.5 lb
Golde1RM50 lb
Platinume1RM85 lb
Diamonde1RM107.5 lb
Champione1RM130 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the cable lateral raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed April 2026.