Leaning Cable Lateral Raise: how to do it right
In short: Side shoulder isolation (middle delt) on a cable, loaded in the lengthened position thanks to the torso lean.
How to do it, step by step
- 1Torso inclined, low cable passing in front of you, handle in the hand opposite the pulley.
- 2Arm almost straight (slight elbow bend), start from the low position where the shoulder is stretched.
- 3Raise the arm out to the side toward horizontal, elbow leading the movement, palm facing the floor.
- 4Brake the return into the stretch for 2 to 3 s, without letting go or bouncing at the bottom.
- 5Keep the shoulder down, don't shrug the trap.
The mistake to avoid
Don't rush the arm back up, keep tension at the bottom.
Other common mistakes
- Swinging your torso or pulling with the trap: lock your trunk and let the delt alone raise the arm.
- Cutting the low range short: go down until you feel the full stretch of the shoulder, that's where the benefit is.
- Fast, uncontrolled return: brake for 2 to 3 s with no jerk to load the lengthened zone.
- Going too high above horizontal: stop around horizontal to stay on the middle delt.
Muscles worked
- Main:
- Side delts
The middle delt (side fibers) is the prime mover: it abducts the arm. The supraspinatus helps start the abduction. The upper trap can step in at the end of the range, limit it here to keep the tension on the shoulder.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Cable Lateral Raise Behind the Body ›
- Side-Lying Dumbbell Lateral Raise on Incline Bench ›
- Leaning Lateral Raise ›
- Band Lateral Raise from Behind ›
Frequently asked questions
How do I do this exercise?
Torso inclined forward, cable low passing in front of you, handle in the hand opposite the pulley. Arm almost straight, start from the low position where the shoulder is stretched, then raise to the side toward horizontal, elbow leading, palm facing the floor. Keep your shoulder down and your trunk braced, don't swing.
How far down should I go?
Go down to find the full stretch at the bottom, that's where the cable loads the delt and where all the benefit is. At the top, stop around horizontal, no further, or the trap takes over. Look for the full range you control, not the one you reach by squirming.
How fast should I do the movement?
Brake the return into the stretch over 2 to 3 seconds, without letting go or bouncing at the bottom. Rise with intent toward horizontal. On this movement it's the eccentric braking that does all the work, a slow tempo beats a heavy rushed weight.
How should I breathe?
Breathe in in the low stretched position, breathe out during the raise. Keep your trunk braced and your shoulder down throughout to stabilize the scapula and really isolate the delt.
Do I need to warm up first?
Yes, warm up the shoulder because stretch under load heavily stresses the joint. Do a light set with a few shoulder rotations first. Progress gradually in range and weight, don't jump straight to your working weight.