Cable Seated Lateral Raise
How to do the Cable Seated Lateral Raise
- 1
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.
- 2
Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
- 3
Bend forward while keeping your back flat and rest your torso on the thighs.
- 4
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.
- 5
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.
- 6
Slowly lower your arms to the starting position as you inhale.
- 7
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.
How to program the Cable Seated Lateral Raise
Sets and reps
As an isolation movement, the Cable Seated Lateral Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Seated Lateral Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Cable Seated Lateral Raise work?
The Cable Seated Lateral Raise primarily targets the Shoulders. It also recruits the Middle Back, Traps as supporting muscles.
What equipment do I need for the Cable Seated Lateral Raise?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Seated Lateral Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
