Cable Seated Lateral Raise

Instructions

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.
Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
Bend forward while keeping your back flat and rest your torso on the thighs.
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.
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.
Slowly lower your arms to the starting position as you inhale.
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.

Frequently asked questions

What muscles does the Cable Seated Lateral Raise work?

Cable Seated Lateral Raise primarily targets the Shoulders. It also engages the Middle Back, Traps as secondary muscles. This makes it an effective strength exercise for building shoulders development.

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

You will need a cable to perform the Cable Seated Lateral Raise. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Cable Seated Lateral Raise suitable for beginners?

Yes. The Cable Seated Lateral Raise is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Cable Seated Lateral Raise a compound or isolation exercise?

The Cable Seated Lateral Raise is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Cable Seated Lateral Raise?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Cable Seated Lateral Raise?

Good alternatives include the Alternating Cable Shoulder Press, Alternating Deltoid Raise, Alternating Kettlebell Press. These exercises target similar muscle groups (Shoulders) and can be substituted based on available equipment or training preference.

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