Cable Lateral Raise

Directions:

Preperation/body position

1. Set pin to correct weight on weight stack.
2. Place yourself perpendicular to the cable pulley, and grasp ‘D’ handle with an overhand grip with the hand that is furthest away from the cable station. The cable will go in front of your body.
3. Have a slight bend in your elbow.
4. Keep torso erect and back straight.

Excution/Movement

1. Whilst keeping good posture, raise the handle up by your side away from your body, so that your arms become parallel to the floor. Maintain a slight bend in your elbows during the movement.
2. Lower your arms in a slow controlled manner back to the starting position.
3. Repeat for desired repetitions.
4. Repeat with other arm.

Comments

The cable lateral raise is a variation of the lateral raise, that is preferred by some due to its continuous tension on the lateral deltoid, and smooth action.

The cable lateral raise allows for isolateral training, with each deltoid head getting recruited independently. This is ideal for people who have imbalances.

A variation of this exercise is to lean into the working arm, by using the opposite arm to hold onto secure equipment. This allows the working arm to start the movement at a higher position and cut out the first 30° or so, which recruit’s the infraspinatus much more then the lateral deltoid head when performing the standing lateral raise. So by using this variation we are placing a lot of continuous stress onto the lateral deltoid head.

Some people opt to perform the lateral raises in a pendulum manner, raising one arm at a time, after the opposite descending arm is half way down the eccentric phrase of the exercise.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
This exercise may not suit lower rep ranges due to stress placed on one or two joints.