Exercise

Cable Seated Lateral Raise: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Cable Seated Lateral Raise work?

The Cable Seated Lateral Raise primarily targets the shoulders, and also recruits the middle back, traps as secondary muscles. It's classified as a beginner-level strength movement using cable.

What are the most common Cable Seated Lateral Raise mistakes?

• Raising the arms above shoulder height, which shifts stress onto the joint rather than the muscle.
• Rushing the lowering phase instead of controlling the weight back down.
• Using momentum from the hips or a heavier weight than the shoulder can control strictly.
• Shrugging the traps to help lift the weight instead of isolating the shoulder.

How should I program the Cable Seated Lateral Raise — sets, reps and frequency?

As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Cable Seated Lateral Raise variations and alternatives?

• Cable Rear Delt Fly — cable, beginner level, shoulders
• Face Pull — cable, intermediate level, shoulders
• Dumbbell Lying One-Arm Rear Lateral Raise — dumbbell, intermediate level, shoulders
• Lying Rear Delt Raise — dumbbell, intermediate level, shoulders

Cable Seated Lateral Raise at a glance

Attribute	Value
Level	Beginner
Equipment	Cable
Category	Strength
Primary muscles	Shoulders
Secondary muscles	Middle Back, Traps

How to do the Cable Seated Lateral Raise, step by step:

1. Step 1. Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
2. Step 2. Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
3. Step 3. Bend forward while keeping your back flat and rest your torso on the thighs.
4. Step 4. Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
5. Step 5. While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
6. Step 6. Slowly lower your arms to the starting position as you inhale.
7. Step 7. Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.