Cable Lateral Raise with Top Pause: how to do it right
In short: A cable lateral raise with a one-second pause at the top, which loads the side delt in the shortened position.
How to do it, step by step
- 1Set the pulley low, cable crossing in front of you or at your side, elbow very slightly bent and fixed.
- 2Raise your arm out to the side until your hand reaches shoulder height, no higher.
- 3Hold a clear 1-second pause at the top, squeezing the delt hard.
- 4Control the return over 2 to 3 seconds without losing the tension.
- 5Keep your torso still, don't swing to throw the weight.
The mistake to avoid
Don't shrug your shoulder toward your ear. Raise only the arm.
Other common mistakes
- Going above horizontal by shrugging the shoulder: stop at shoulder height to keep the delt loaded and avoid the trap.
- Rushing the top pause with a bounce: hold a full 1 second motionless, it's the heart of the exercise.
- Going too heavy and swinging your torso: lower the load, the cable punishes cheating with a loss of tension.
- Bending then extending the elbow on each rep: lock the elbow angle from start to finish.
Muscles worked
- Main:
- Side delts
The side delt is the prime mover, it abducts the arm in the frontal plane. The supraspinatus initiates the first degrees of the movement. The upper trap stabilizes the shoulder blade but should stay discreet so it doesn't steal the work from the shoulder.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Dumbbell Lateral Raise ›
- Standing Dumbbell Lateral Raise ›
- Kettlebell Upright Row ›
- Band Lateral Raise ›
Frequently asked questions
How do I do this exercise?
Pulley low, cable at your side or crossing in front, elbow very slightly bent and fixed. Raise your arm out to the side to shoulder height, hold 1 second squeezing the delt hard, then control the return over 2 to 3 seconds without losing the tension.
How high should I go?
Raise until your hand reaches shoulder height, no higher. Beyond that you shrug the shoulder and the trap takes over. It's precisely at horizontal, in the shortened position, that the effort peak happens, so make sure to hold your pause there.
I don't feel anything, is that normal?
You should feel it on the side of the shoulder. Lead the movement with your elbow, not your hand, as if pushing your elbow toward the ceiling and out to the side. Lower the weight if you swing, and make the top pause burn: that's the sign you're in the right place.
How fast should I do the movement?
Rise under control, hold a clear 1 second at the top squeezing, then brake the return over 2 to 3 seconds. The top pause is the heart of the exercise, don't rush it with a bounce.
How should I breathe?
Breathe in before going up, breathe out during the rise and keep the air light during the top pause. Brace your abs and squeeze your glutes to freeze the torso and prevent any swinging that would unload the shoulder.