Cable Seated Lateral Raise
A beginner strength exercise for the shoulders, done with a cable.
How to do the Cable Seated Lateral Raise
- Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
- Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
- Bend forward while keeping your back flat and rest your torso on the thighs.
- Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
- While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
- Slowly lower your arms to the starting position as you inhale.
- Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Cable Seated Lateral Raise
Bent Over Low-Pulley Side LateralCable · Beginner
Cable Rear Delt FlyCable · Beginner
External Rotation with CableCable · Beginner
Front Cable RaiseCable · Beginner
Standing Low-Pulley Deltoid RaiseCable · Beginner
Alternating Cable Shoulder PressCable · Beginner
Cable Internal RotationCable · Beginner
Cable Rope Rear-Delt RowsCable · Beginner
Questions
What muscles does the Cable Seated Lateral Raise work?
Mainly the shoulders, with the upper back helping.
Is the Cable Seated Lateral Raise good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Cable Seated Lateral Raise?
Good alternatives that train the shoulders: Bent Over Low-Pulley Side Lateral, Cable Rear Delt Fly, External Rotation with Cable or Front Cable Raise.
How many sets and reps of the Cable Seated Lateral Raise should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).