Blog How To Do A Cable Lateral Raise? – A Complete Guide For Beginners!

How To Do A Cable Lateral Raise? – A Complete Guide For Beginners!

“How do I do a cable lateral raise?”

Is this something that you have been searching for? If your answer is YES, then you have reached the right place.

There are many exercises that you can do to increase your core strength, your muscle mass, and lose your weight (if that is your goal). And one of them is the cable lateral raise.

If you have been looking for ways of doing this exercise properly and want to know how it can help you, you will find this guide to be of help.

Keep reading this blog till the end to learn more…


Cable Lateral Raise: Everything You Need To Know About This Exercise! 

Cable Lateral Raise

Cable lateral raise is a popular shoulder exercise that is done to focus on the deltoid muscle. These muscles are located in your shoulder near the ball-and-socket joint. The deltoid muscle is important as it connects or joins the trunk of the body and your arms.

With the help of the cable lateral raise, you will be able to focus on the rotator cuffs and allow your shoulder to strengthen itself with the help of several movements.

Typically performed with the help of certain gym equipment, the cable lateral raise has several versions of it. However, even though there are modifications and ways of doing so, they still aim to strengthen your shoulder muscles.

Keep reading this blog till the end to learn about how it can help you and what are the steps on which you can perform this exercise…

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Cable Lateral Raise Benefits: How Does It Help?

Cable Lateral Raise Benefits

While I have already established the point that cable lateral raise helps to strengthen the shoulder muscles, there are several other benefits of this exercise that you should be aware of.

Here are some of the key benefits of this shoulder exercise that you should know:

  • It improves the shape of the shoulders and the back.
  • Gives a balanced and rounded look to the shoulders.
  • It helps to strengthen the subscapularis and infraspinatus muscles.
  • It reduces the chances of shoulder injuries as the muscles protect the bones.
  • It improves stability of the shoulder and the back.
  • It improves posture.

Step By Step Guide: How To Do A Cable Lateral Raise?

Now that you know about the benefits of the cable lateral raise exercise, it is time for you to learn about the ways of doing so.

Here is a step by step guide of how to do cable lateral raise:

  • Position The pulley at the lowest level of the machine.
  • Stand sideways in front of the machine.
  • Grab the cable with the hand that is farthest from the pulley machine.
  • Hold the handle close to your waist with the arm extended by side and your elbows slightly bent.
  • Place your other hand on your waist for stability.
  • Keep the torso bent forward slightly and your back straight.
  • Make sure to keep your abs contracted.
  • Exhale slowly as you use your body’s lateral delt for raising the handle to the level of your shoulder while you keep your elbows bent slightly.
  • Tightly contract the lateral delt as you reach the top of the movement.
  • Hold the contraction for a moment.
  • Inhale slowly as you gradually lower your arm back to starting position.
  • Keep the torso stationary as you do this exercise.
  • Switch sides after you are done with one arm.

Here is a quick video tutorial that will show you how to do it correctly:


Cable Lateral Raise Types And Modifications

In case you are searching for some of the modifications of a cable lateral raise, there are a number of ways you can do it. Here are some of the types of this shoulder exercise that you can try:

1. Eccentric Lateral Raises

Eccentric Lateral Raises
  • Take your dumbbells.
  • Bend your elbows to the right angle.
  • Raise them to the sides so that they reach shoulder height.
  • Make sure that the elbows are making a T-shape with your body.
  • Hold the position for a few seconds while breathing regularly.
  • Repeat the process.

2. Dead-Stop Lateral Raises

Dead-Stop Lateral Raises
  • Take two dumbbells as you sit on a bench.
  • Extend both your arms on the side and rest each dumbbell on either side of the bench.
  • Raise your arm till they are at shoulder level.
  • Lower the position slowly and go back to starting position.
  • Repeat the process.

3. Elevator Lateral Raises

Elevator Lateral Raises
  • Stand in position with the dumbbells in both your hands.
  • Lock your arms and keep them close to your body.
  • Lower your arms a little.
  • Lift the arms to your shoulder height.
  • Hold the position for a few seconds and you breathe normally.
  • Lower the arms to their position. Repeat the process.

Cable Lateral Raise Alternatives: What Other Exercises Are Similar To This?

Cable Lateral Raise Alternatives

In case you are thinking about some other exercise and alternatives to cable lateral raise, there are many that you can try. These exercises do not require any equipment as such and you can do them easily at home.

Here is a list of the alternative exercises for your shoulder:

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Wrapping It Up!

In case you were searching for a complete guide to do cable lateral raise and how it can help you, I hope that this health and fitness blog has been of good help to you. If there are any other doubts and queries that you may have related to the same, please feel free to let me know. All you have to do is scroll down till you reach the comment box at the bottom of the page. Then leave your queries, doubts, and suggestions there. And I will be back with all the answers that you are looking for!

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