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BackCableIsolation — shoulder abduction

Cable Lateral Raise

Reviewed by Bryan Cortez, MS

Constant tension top to bottom — the side delt never gets a break.

Rep Sweet Spot
12-20
Sets
2-4
sets per side
RIR
0-2

How to do it

Setup

  • Low cable behind or across the body, handle in the far hand, stand tall.

Execution

  • Raise the arm out to shoulder height leading with the elbow, control down against the constant tension; no swinging.

Common Errors

  • Swinging the body to start the rep
  • Going above shoulder height into the traps
  • Leading with the hand instead of the elbow
  • Letting the cable yank the arm down (no eccentric control)

No-Fly Zone

under 8 reps (turns into a swinging cheat)

Programming

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If it hurts

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The Evidence

Builds side-delt width with constant tension. Does NOT build pressing strength or rear delts.

SFR — 4.5

Train with the system.

Programs, coaching and the full library — inside the community.

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What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.