Question 1

What muscles does the Cable Lateral Raise work?

Accepted Answer

The Cable Lateral Raise primarily works the shoulders.

Question 2

How do you perform the Cable Lateral Raise with correct form?

Accepted Answer

Stand sideways to the cable machine with the handle in the hand farthest from the stack, arm down across the front of your body, feet about hip-width apart, chest tall, and shoulders relaxed away from your ears. Keeping a small bend in your elbow, lift your arm out to the side until your hand is about shoulder height, pause for a moment, then lower back down with control; breathe out as you lift and breathe in as you lower. Keep tension on the shoulders throughout the movement and avoid using momentum.

Question 3

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

Accepted Answer

For hypertrophy, 8-12 reps at 65-80% of your 1RM with 1-2 reps in reserve works for most lifters (Schoenfeld et al., 2017). For strength, aim for 3-6 reps at 80-90% of 1RM. See the [1RM percentage guide](/blog/1rm-percentage-guide-for-hypertrophy) for a full chart by rep range. Hypro's Smart Progression picks the right weight and reps for each set based on your training history.

Question 4

Is the Cable Lateral Raise a good beginner exercise?

Accepted Answer

Start with light loads, prioritise form, and add weight gradually. If you are new to lifting, work with a coach or follow a structured plan that scales the load to your level.

Question 5

Can I do the Cable Lateral Raise without cable?

Accepted Answer

If you do not have cable access, swap to a similar movement targeting the same muscle group. Hypro suggests verified substitute exercises so you can keep your weekly volume on track.

Question 6

How does Hypro help me progress on the Cable Lateral Raise?

Accepted Answer

Hypro tracks every set and uses Smart Progression to suggest your next weight and rep target. It also tracks weekly volume and recovery for each muscle group, so you progress without overtraining.

Cable Lateral Raise

How to perform the Cable Lateral Raise

Coach tips

Train shoulders smarter

The right weight, every set

See exactly how much shoulders you train each week

Use this exercise inside an IFBB Pro plan

Behind The Back Lateral Raise (Single Arm)

Cable Face Pull

Cable Front Raise (Single Arm)

Cable Lateral Raise (Single Arm)

Cable Reverse Flye

Cable Y-Raise

Frequently asked questions

How to perform the Cable Lateral Raise

Coach tips

Train shoulders smarter

The right weight, every set

See exactly how much shoulders you train each week

Use this exercise inside an IFBB Pro plan

Related exercises

Behind The Back Lateral Raise (Single Arm)

Cable Face Pull

Cable Front Raise (Single Arm)

Cable Lateral Raise (Single Arm)

Cable Reverse Flye

Cable Y-Raise

Frequently asked questions

01What muscles does the Cable Lateral Raise work?

02How do you perform the Cable Lateral Raise with correct form?

03How many reps should I do for the Cable Lateral Raise?

04Is the Cable Lateral Raise a good beginner exercise?

05Can I do the Cable Lateral Raise without cable?

06How does Hypro help me progress on the Cable Lateral Raise?