Single Side Cable Lateral Raise

Exercise Profile

Primary Muscle Group(s): Shoulders (Front and Side)

Secondary Muscle Group(s): Trapezius

Exercise Instructions

1. Hold your torso bent forward slightly in order to put stress exclusively on the lateral deltoid head.

2. Slowly raise your arm without any pause. Your arm should be at shoulder height when your stop and slowly bring it back down.

3. Make this a continuous tension movement by keeping constant pressure on the deltoids.


The side cable lateral raise is an isolation exercise for the side deltoid (shoulder). Like the single dumbbell side lateral, it works the side deltoid, and the secondary muscle groups, the front deltoid, and trapezius muscle.

Cables offer something dumbbells and barbells don’t, and that’s constant muscle tension. This is what makes this exercise so effective. By applying constant tension to the muscle, you are constantly working and stimulating that muscle group.

Remember, when you are performing this exercise, go nice and slow as to get the most from the constant tension. By jerking the weight up and down, you are defeating the whole purpose of this exercise.

Remember, nice, slow and easy. I recommend doing this exercise at the end of your shoulder routine.

Press play to view an instructional video on how to properly perform the single arm cable lateral.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of, a successful fitness website that has been around for more than 15 years.