About this exercise
The seated cable lateral raise isolates the side deltoids using constant cable tension to build wider, rounder shoulders. Performing it seated reduces momentum and keeps the focus on the target muscle.
Seated cable lateral raise
Step by step instructions, muscle activation and variants for the Seated cable lateral raise.
MediumSide shoulders
How to Perform
- Sit upright beside a low cable pulley and grip the handle with the far hand
- Keep your torso still and your arm slightly bent
- Raise the handle out to the side until your arm is level with your shoulder
- Pause briefly at the top without shrugging your shoulder
- Slowly lower the handle back down under control
- Complete all reps on one side, then switch arms
Muscle Activation
Primary
Side shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Seated cable lateral raise
The Seated cable lateral raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.