Quick Answer
Seated Cable Lateral Raise is a intermediate strength exercise that targets your shoulders. It uses a cable. Place a bench between two low cable pulleys and sit on the edge.
Video Tutorial
How to Perform the Seated Cable Lateral Raise
- 1
Place a bench between two low cable pulleys and sit on the edge.
- 2
Grab the left handle with your right hand and the right handle with your left hand so the cables cross in front of you.
- 3
Start with arms extended down, palms facing each other, and a slight bend in the elbows.
- 4
Exhale and raise your arms laterally out to the sides until they reach shoulder height.
- 5
Pause briefly, then inhale and slowly lower the handles back to the starting position.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Seated Cable Lateral Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Seated Cable Lateral Raise work?
The Seated Cable Lateral Raise primarily works your shoulders. Secondary muscles include the traps and middle back.
What equipment do I need for the Seated Cable Lateral Raise?
The Seated Cable Lateral Raise needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Seated Cable Lateral Raise suitable for beginners?
The Seated Cable Lateral Raise is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Seated Cable Lateral Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Seated Cable Lateral Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.