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Lateral cable raises

Shoulder lifting on the cable machine provides a common option for your shoulder muscle training. This exercise serves as a supportive and isolating measure to specifically strengthen the muscles of the shoulders. The execution of shoulder lifting is also possible with dumbbells or on the lateral raise machine.

Shoulder lifting with the cable machine is suitable for individuals of all experience levels, whether they are beginners, advanced, or professionals. Whether the goal is weight reduction or muscle building, shoulder lifting on the cable machine supports you on your path to fitness.

Muscles stressed when doing lateral cable raises

During shoulder lifting with the cable machine, the focus is on the lateral region of the deltoid muscle (musculus deltoideus pars acromialis). Additionally, the front and rear parts of the deltoid muscle (musculus deltoideus pars clavicularis et spinalis) are engaged. Those who wish to train their shoulders intensively can confidently incorporate shoulder lifting on the cable machine into their workout routine.

Lateral raises on the cable pulley on both arms

Performing lateral arm raises on the cable machine with both arms provides an excellent opportunity to train your shoulder muscles. The dynamic execution on the cable machine allows both beginners and advanced individuals to benefit from this exercise. The following sections will guide you in maintaining the correct body position and execution.

Body position

For bilateral lateral arm raises on the cable machine, position yourself between the two towers. First, attach the D-handle or the loop to the cables. Now, grip a handle with both hands. Stand upright with your legs slightly more than shoulder-width apart. Ensure that your arms are slightly bent and not fully extended.

Movement execution

Initiate the lateral arm raises on the cable machine by moving your arms away from your body. Exhale as you lift your arms to shoulder height. Ensure that you maintain a slight bend in your elbows. After a brief pause, lower your arms slightly. Inhale as you return to the starting position before proceeding with additional repetitions.

One-arm lateral cable pulley raises

When performing unilateral lateral arm raises on the cable machine, you alternate between both sides of your body. To maximize the full potential of this fitness exercise, here are tips on the correct body position and execution.

Body position

Start by standing directly beside the cable machine. The loop or D-handle serves as suitable grips. Grab with the hand that is farther from the cable tower. The active arm is slightly in front of your body with a bent elbow. Keep your upper body upright and engage the abdominal muscles.

Movement execution

Initiate the lateral arm raises on the cable machine by moving the arm away from your body. Ensure that the arm is almost, but not fully, extended. Move the arm to shoulder height at maximum. Exhale during this movement. After a brief pause, lower the arm while inhaling back to the starting position.

Common mistakes when doing cable lateral raises

Avoidable mistakes in cable machine lateral arm raises include:

✅ Excessive Weight: Some athletes tend to choose too much weight. Select a weight that allows you to execute lateral arm raises on the cable machine flawlessly.

✅ Swinging: Swinging should be avoided during cable machine lateral arm raises to adequately stress the target muscles and minimize the risk of injury.

✅ Locked Elbows: Keeping the elbows fully extended increases the risk of injury to the joints. Therefore, the elbows should remain slightly bent throughout the entire execution.

✅ Arm Too High: During cable machine lateral arm raises, lift the arm only to shoulder height. Some athletes raise the arm too far upwards.

Alternatives and similar exercises to the lateral raise on the cable tower

To inject variety into your fitness regimen, incorporate different alternatives into your training routine. In addition to lateral raises on the cable tower, you can strengthen the muscles in the shoulder area through the following exercises.

Standing dumbbell lateral raises

Standing barbell lateral raises are a similar exercise that uses a barbell as an alternative to the cable tower. The movement remains the same, targeting the lateral deltoid muscle. Hold a barbell in both hands and execute the movement in parallel.

Standing dumbbell lateral raises with one arm

In the one-armed standing barbell lateral raises, grip the barbell with a neutral grip. Lift the barbell slowly with a slightly bent arm until it reaches shoulder height. Then, lower the barbell in a controlled manner down to your thighs.

Seated dumbbell lateral raises

For beginners, seated barbell lateral raises are a suitable option. Sitting allows you to focus more on the movement and provides a stable position. You can choose between an upright seated position or a slight forward lean, ensuring your back remains straight and avoiding any arching.

Lateral raises on the machine

Lateral raises on the machine offer an alternative fitness exercise to train the shoulder muscles. This exercise is particularly suitable for beginners as the machine simplifies the movement. Sit at the machine, adjust the seat to the correct height, and position your arms under the pads. Lift your arms upward, keeping the weights constantly under tension.

Dumbbell shoulder press

In comparison to the previous exercises, which involve similar movements and target partially different muscles, shoulder pressing with barbells focuses on a distinct motion. However, it still engages the same muscles. Various variations include seated shoulder presses with barbells, standing shoulder presses with dumbbells, and the barbell variation.