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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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For side-delt growth

Cable Lateral Raise vs Machine Lateral Raise

For side-delt growth, the two are close. Cable lateral raise rates slightly higher: more stretch.

Machine lateral raise is easier to progress.

Both are good choices that train the side delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

S
#1
of 27
Cable Lateral Raise
Cable
S
#2
of 27
Machine Lateral Raise
Machine
Research score
89
88
Target tension
Excellent
Excellent
Loaded stretch
Strong
Good
Progression
Strong
Excellent
Low cost
Excellent
Excellent
See the full shoulders ranking
What these mean
Target tension.
Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.
How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.
How easily you can keep adding weight in small steps over months and years.
Low cost.
How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose cable lateral raise

  • You want more load on the side delts while they’re stretched
  • One side is weaker than the other

Good reasons to choose machine lateral raise

  • You want to keep adding weight in small steps
Cable Lateral Raise
Machine Lateral Raise
You need
Cable station
Machine
Skill
Easy to learn
Easy to learn
Type
Isolation
Isolation
One side at a time
Yes
No
Why they rank where they do

Cable Lateral Raise. Keeps tension on the side delt at the bottom, where dumbbells go slack.

Machine Lateral Raise. Isolates the side delt on a fixed path, and machines add weight in smaller steps than dumbbells.

Questions

Which is better for side-delt growth, cable lateral raise or machine lateral raise?

For side-delt growth, the two are close. Cable lateral raise rates slightly higher: more stretch. Machine lateral raise is easier to progress. Both are good choices that train the side delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is cable lateral raise or machine lateral raise easier to learn?

About the same: both are easy to learn.

Can you do cable lateral raise or machine lateral raise at home?

Cable lateral raise needs a cable station, so for most people it’s a gym exercise. Machine lateral raise needs a machine, so for most people it’s a gym exercise.

Which is easier on the joints, cable lateral raise or machine lateral raise?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

  • Cable Lateral Raise vs Lean-Away Lateral Raise
  • Cable Lateral Raise vs Dumbbell Lateral Raise
  • Lean-Away Lateral Raise vs Machine Lateral Raise
  • Dumbbell Lateral Raise vs Machine Lateral Raise
Cable Lateral RaiseMachine Lateral RaiseAll shoulders exercises