Cable Seated Lateral Raise

The Cable Seated Lateral Raise isolates the Shoulders through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.

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Cable Seated Lateral Raise - starting position

Starting position

Cable Seated Lateral Raise - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Middle Back Traps

The shoulders handles the primary load during this movement. The middle back and traps assist as stabilizers throughout the range of motion.

How to Cable Seated Lateral Raise

  1. 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. 2

    Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.

  3. 3

    Bend forward while keeping your back flat and rest your torso on the thighs.

  4. 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. 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. 6

    Slowly lower your arms to the starting position as you inhale.

  7. 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.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

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Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

Arm Circles

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Cable Seated Lateral Raise work?

The Cable Seated Lateral Raise primarily works the Shoulders. Secondary muscles include the Middle Back, Traps, which assist during the movement.

Is the Cable Seated Lateral Raise good for beginners?

Yes, the Cable Seated Lateral Raise is suitable for beginners. Start with light weight to master the 7-step form before adding load.

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

You need cable to perform the Cable Seated Lateral Raise. Most commercial gyms will have this available.

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