Exercise · Form & cues
Cable Lateral Raise — form guide
Lateral Delts (primary) · Supraspinatus. Equipment: Cable Machine. Difficulty: Beginner.
TEMPO
1-2-1-2 (1s up, 2s hold at top, 1s down, 2s dead stop)
The 2-second peak contraction is the entire point of this exercise. Most people rush it. Slow down and feel the lateral delt burn.
Cues
- Pull cable across your body, not straight out
- Elbow slightly bent, locked in that position throughout
- Raise to shoulder height only — higher shifts to traps
- Slight forward lean (10°) to hit lateral delt better
- Use lighter weight than you think — form breaks fast
Common mistakes
- Using momentum / hip swing
- Raising arm too high — trap dominant
- Elbow dropping below wrist — front delt takes over
Injury notes
Great for shoulder rehab — use very light weight
Progression
Cable allows micro-loading. Progress 1kg at a time. Volume over load for delts.