Liftworthy
ExploreTrainFeed
Liftworthy

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

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Shoulders

Cable Lateral Raise

CableIsolationEasy to learnOne side at a time
Front
Back
Primary

Works

Delts

You need

Cable station

How to do itPictures · 3 steps
1Start
2Top
Main muscles
  1. 1Cable behind your body, from the low pulley
  2. 2Raise out to the side to shoulder height
  3. 3Let the arm cross your body at the bottom

Most common mistake

Standing too close so there’s no tension at the bottom.

Watch a demo

Good for

  • Ranked #1 for shoulders
  • Keeps the work on the target muscle
  • Easy on the joints and recovery

Compare with

vs Lean-Away Lateral Raisevs Machine Lateral Raisevs Dumbbell Lateral Raise
S
For shoulders
#1 of 27
See the full list →
Research
89
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 89
Target tensionExcellent
Loaded stretchStrong
ProgressionStrong
Low costExcellent

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

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • ALean-Away Lateral RaiseDumbbell
  • ACable Rear Delt FlyCable

Takes

None yet
needed to post
280