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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	middle back, traps
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Band Pull Apart Resistance Bands Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Back Flyes - With Bands Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Dumbbell Lying Rear Lateral Raise Dumbbell External Rotation Dumbbell

Harder than the Cable Seated Lateral Raise

One-Arm Kettlebell Split Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell

Superset the Cable Seated Lateral Raise with

Opposing lats work — alternate sets without extra rest.

Cable Incline Pushdown lats Rope Straight-Arm Pulldown lats Straight-Arm Pulldown lats Close-Grip Front Lat Pulldown lats

Common questions

What muscles does the Cable Seated Lateral Raise work?

The Cable Seated Lateral Raise primarily works the shoulders, with the mid back and traps as secondary movers. Band Pull Apart, Bent Over Low-Pulley Side Lateral, and Dumbbell Lying One-Arm Rear Lateral Raise train the same muscle, across 9 equipment types.

What equipment do you need for the Cable Seated Lateral Raise?

A Cable Machine. Without a cable machine, Band Pull Apart, Dumbbell Lying One-Arm Rear Lateral Raise, and Back Flyes - With Bands train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Cable Seated Lateral Raise suitable for beginners?

Yes, the Cable Seated Lateral Raise is rated beginner. One-Arm Kettlebell Split Snatch, Double Kettlebell Snatch, and One-Arm Kettlebell Snatch are the progressions from here.

Where should the Cable Seated Lateral Raise go in a workout?

Late — the Cable Seated Lateral Raise is isolation work, so it follows your compounds. Supersetting it with Cable Incline Pushdown and Rope Straight-Arm Pulldown cuts session time without extra rest.

Similar exercises

Band Pull Apart Resistance Bands Bent Over Low-Pulley Side Lateral Cable Machine Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Low Pulley Row To Neck Cable Machine Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Cable Rear Delt Fly Cable Machine