cable side raise

The Side cable raise or side lateral raise is an isolation exercise targeting the shoulders, specifically the medial deltoid. This movement also hits the traps and upper back, and allows you to focus on each side independently. Because grip is a limitation, it is usually performed for moderate to high reps, like at least 8-12 reps per set, as part of an upper body or shoulders-focused workout.

Side cable raise benefits
  1. Build and strengthen the deltoids, and middle deltoids in particular
  2. Cable encourages strict form without excess momentum
  3. Cable keeps constant tension on the muscles

Video Source: MyTraining App

  • Main Muscle Worked: Shoulders
  • Secondary Muscles Worked: Traps, Triceps
  • Type: Strength
  • Equipment: Dumbbells
  • Mechanics: Isolation
  • Force Type: Pull
  • Level: Beginner
  1. Stand with a split stance. However, this time, the cable should pull across the back of your body, from the opposite side to the one you’re working.
  2. Keep your torso straight and core engaged.
  3. As you hold the cable, your arm will be slightly bent behind your back.
  4. Pull the cable out, and as you hit the top of the move, your arm should be straight out, perpendicular to the side of your body. You should feel a full contraction in your side deltoid.
  5. Release the cable back across your body, with control. At the bottom of this move, your arm should be slightly bent behind your back, and you should feel a stretch along the middle of your deltoid.