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side cable lifts

Lateral swinging with the cable pull is a popular alternative for your shoulder muscle workout. It represents a supportive and isolating exercise that allows you to specifically target your shoulder muscles. Lateral swinging can be performed equally well with dumbbells and the lateral raise machine.

The exercise of lateral swinging on the cable pull is suitable for beginners, advanced individuals, and professionals alike. Whether you want to lose weight or build muscle, lateral swinging on the cable pull helps you get in shape.

Muscles stressed when doing lateral cable raises

When performing lateral swinging on the cable pull, you primarily train the lateral portion 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 also engaged. Anyone looking to strengthen their shoulders can confidently incorporate lateral swinging into their routine.

Lateral raises on the cable pulley on both arms

The use of the cable machine is ideal for training two-arm lateral raises. This dynamic execution on the cable machine allows both beginners and advanced individuals to benefit from this exercise. The following sections provide guidance on the correct body position and execution.

Body Position

To perform two-arm lateral raises on the cable machine, position yourself between the two towers. First, attach the D-handle or the loop to the cables. Then, grab a handle with both hands. Stand upright, with your legs slightly more than hip-width apart. Ensure that your arms are not fully extended but maintain a slight bend at the elbows.

Execution of the Movement

Start the lateral raises on the cable machine by moving your arms away from your body. Exhale and lift your arms up to shoulder height. Make sure to maintain the slight bend in your elbows. After a brief hold in the position, lower your arms slightly. Inhale as you return to the starting position before proceeding with the next repetitions.

One-arm lateral cable pulley raises

Lateral raises on the cable machine can also be performed one arm at a time, allowing you to train both sides of your body sequentially. Below are tips for the correct body position and execution to maximize the potential of this fitness exercise.

Body Position

Position yourself next to 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 your abdominal muscles.

Execution of the Movement

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

Common mistakes when doing cable lateral raises

Typical errors in cable lateral raises that should be avoided.

✅ Excessive Weight: Some athletes start with excessive enthusiasm and choose a weight that is too heavy. It is advisable to determine the weight in a way that allows flawless execution of the movements during lateral raises on the cable machine.

✅ Avoiding Swinging Movements: When performing lateral raises on the cable machine, it is important to avoid swinging movements. Otherwise, the target muscles will not be adequately engaged, increasing the risk of injury.

✅ Locked Elbows: Locked elbows increase the risk of joint injuries. Therefore, the elbows should remain slightly bent throughout the entire execution.

✅ Arm Too High: During lateral raises on the cable machine, the arm should be lifted up to shoulder height. However, some athletes tend to extend the arm too far upward.

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

To bring variety into your fitness routine, you can integrate various alternatives into your training plan. In addition to lateral raises on the cable machine, the following exercises are excellent for promoting muscle development in the shoulder region.

Standing dumbbell lateral raises

Dumbbell lateral raises standing is a similar exercise. Here, you replace the cable with a dumbbell. The movement remains the same, and, once again, you target the lateral deltoid muscle. Take a dumbbell in each hand and perform the movement in parallel.

Standing dumbbell lateral raises with one arm

In the exercise of dumbbell lateral raises standing with one arm, grip the dumbbell with a neutral grip. With the arm almost fully extended, slowly raise the dumbbell until it reaches shoulder height. Lower the dumbbell in a controlled manner back down to your thighs.

Seated dumbbell lateral raises

The exercise of dumbbell lateral raises sitting is particularly suitable for beginners. Sitting allows you to concentrate better on the movements and provides stable support. You can either sit upright or slightly lean forward. In both variations, ensure that your back is straight and avoid excessive arching.

Lateral raises on the machine

Lateral raises on the machine are another fitness exercise for strengthening the shoulder muscles. This exercise is suitable for beginners as the machine simplifies the movements. Sit at the machine, adjust the seat height correctly, place your arms under the designated pads, and lift your arms upward. Be sure to keep the weights under tension when lowering them.

Dumbbell shoulder press

The previous exercises have similar movements that target partially different muscles. Some exercises focus on the middle deltoid muscle, while others engage the anterior or posterior deltoid muscle. Shoulder press with dumbbells, on the other hand, employs a different movement that still targets the same muscles. There are various variations, such as seated shoulder press with dumbbells, standing shoulder press with dumbbells, and the version with the barbell.