Shoulders · Cable machine

Cable Leaning Lateral Raise

The cable leaning lateral raise is an isolation movement designed to target the lateral head of the deltoid through an extended range of motion. It suits lifters of all experience levels and is best placed in the middle or toward the end of an upper-body or shoulder session.

Muscles: Shoulders
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand sideways to a cable machine with the cable set at the lowest position.
Grab the handle with the hand furthest from the machine.
Lean towards the machine, holding onto it with your free hand for support.
Raise your working arm out to the side until it reaches shoulder height.
Lower back down with control.

Common mistakes

Using torso momentum or thrusting with the hips takes tension away from the deltoid and engages the lower back.
Lifting the arm significantly above shoulder level impinges the shoulder joint and shifts load to the upper trapezius.
Allowing the weight stack to slam down between reps eliminates the continuous tension provided by the cable.

Tips

Keep a firm grip on the machine frame with your non-working hand to lock in a consistent body angle throughout the set.
Maintain a soft bend in your working elbow and focus on driving the motion with your elbow rather than your hand.
Control the eccentric phase by taking two to three seconds to lower the handle back to the starting point.

Sets and reps

Perform 3 to 4 sets of 10 to 15 controlled reps per side for hypertrophy. Rest 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Why perform this exercise leaning rather than standing upright?

Leaning shifts the resistance curve so the lateral deltoid experiences high tension right from the bottom of the movement rather than only at the top.

What should you do if you feel pinching in your shoulder?

Try lowering the maximum height of the raise or rotating your hand slightly so the thumb points upward. If pain persists, stop the exercise and consult a medical professional.

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