Lateral raise with cable (cross over)
The cable lateral raise is a potent exercise that targets the lateral deltoid muscles, vital for shoulder width and definition. By using cables, this exercise ensures consistent tension throughout the movement, enhancing muscle engagement and growth. It also activates secondary muscles, including the anterior deltoid, upper trapezius, and the supraspinatus, promoting overall shoulder stability. Athletes benefit from the increased shoulder strength, range of motion, and injury prevention, leading to improved performance in various sports and a balanced upper body.
| Primary muscle group: | Shoulders |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
13kg
Avg. weight
30lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Tips & Tricks
Maintain Proper Form: Ensure your back is straight and your core is engaged throughout the movement to prevent injury and maximize effectiveness.
Use a Controlled Motion: Avoid using momentum. Lift the cables slowly and focus on the contraction of your deltoid muscles. Control the weight on both the upward and downward movements.
Adjust the Cables to the Right Height: Make sure the cable pulleys are set at a height that matches the starting position of your hands. This will help in maintaining the correct form and range of motion.
Keep a Slight Bend in the Elbows: Don’t lock your elbows out completely. Keeping a slight bend helps in focusing the effort on the shoulders rather than the arms.
Breathe Properly: Exhale as you lift the cables and inhale as you lower them back to the starting position. Proper breathing supports better muscle engagement and endurance.
Choose an Appropriate Weight: Start with a lighter weight to master the form. Gradually increase the resistance as you become more comfortable and confident with the movement.
Stay Balanced: Ensure that both sides of your body are working equally. Focus on symmetrical movements to avoid creating muscle imbalances.
Focus on the Shoulders: Visualize your shoulder muscles working throughout the exercise. This mind-muscle connection can help increase the effectiveness of the workout.
Take Rest Periods Between Sets: Allow your muscles to recover by taking short rest periods between sets, typically 30-60 seconds, depending on your fitness level and goals.
Warm-Up Before Starting: Perform some light cardio and dynamic stretching to prepare your shoulders and body for the exercise. This can help prevent injury and improve performance.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
