Cable Seated Lateral Raise

Shoulders

Cable Seated Lateral Raise

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A seated cable raise that lifts your arm out to the side, working the side delts with steady tension.

Strength

Primary musclesShoulders

Secondary musclesMiddle Back Traps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked10 %

Effort during a set5.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a low pulley and sit sideways on a bench beside the stack.
2Grip the handle with the hand farther from the stack so the cable passes in front of your body.
3Sit tall with your core braced and your arm down.

How to perform

1Keep a slight bend in your elbow.
2Raise your arm out to the side until it is about shoulder height.
3Pause with your shoulder muscles tight.
4Lower slowly to the start.