VARIATIONS
High-Cable Lateral Raise
High pulley pulls arm down to hip level.
This movement targets the medial deltoids using constant tension from a high pulley angle. It also engages the lats and serratus anterior to stabilize the shoulder blade.
HOW TO DO IT
- Stand beside the cable machine with the pulley set at hand or wrist height.
- Grab the handle with the hand farthest from the stack using a neutral grip.
- Step away slightly to create tension while keeping your torso upright.
- Raise your arm out to the side until your hand reaches hip level.
- Control the return path as the weight pulls your arm back up.
COMMON MISTAKES
- Shrugging the trap muscles instead of lifting with the shoulder.
- Swinging the torso to generate momentum.
- Bending the elbow too much and turning it into a row.
TIPS
- Lead the movement with your elbow rather than your hand.
- Imagine pouring water out of a pitcher at the bottom of the rep.
- Keep your shoulder blade depressed to isolate the deltoid.
DETAILS
- Muscles
- ShouldersSide Delts
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lateral raise
- Arms
- One
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Facing
- Sideways to the anchor
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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