Cable Lateral Raises

As ever with all the exercise articles we feature, our aim is to highlight new variations of existing exercises. Always aim to enter and finish any workout without it mimicking the last.

Training can become repetitive and ultimately boring for many, when your find yourself going through the same motions each and every time.

Lateral raises, and for that matter all manner of attempts thereof, feature on most peoples radar for shoulders, however this variation is less commonly performed. My preference for this variation comes from it’s ability to significantly reduce the swing that many over-use when performing this exercise. By isolating a single side at a time it also gives you further scope to analyse your technique and any disparity in strength which you may have between your left and right.


Cable lateral raise 1

Cable lateral raise 2


  • Take a D-handle attachement and a low cable pulley
  • Standing tall, with a soft bend in the knee support yourself with the hand nearest the machine, grip the d- handle in the other hand with a overhand grip.
  • With a straight arm (with a soft bend in the elbow), draw the handle up and across until it falls in line with your shoulder.
  • Hold the repetition at the peak of the rep for a second, before controlling the eccentric phase for a count of 3 seconds. Then without rest, perform the next repetition.
  • Switch sides and take your rest period after one set of BOTH sides has been performed.

As shoulders are (for many) injury prone, I don’t recommend going ‘heavy’ keep your form and tempo consistently good throughout the movement. I generally opt for 3-4 sets of  8-1o reps each side with a 60-75 second rest period.

As with any muscle group and not least shoulders, ensure you are fully warmed up before commencing your working set. We have a warm up routine for you guys right here.

If shoulders are a weakness area of yours be sure to check out our specific LDNM Boulder Shoulder Workout pack, featuring some of our most evil LDNM Shoulder workouts.