Standing Cable Lateral Raise

About This Exercise

Standing one-arm cable lateral raise — direct lateral deltoid isolation with constant cable tension throughout the range of motion. The cable provides resistance even at the bottom of the rep (where dumbbells lose tension), which makes this a higher-quality stimulus per rep for the lateral delt. A Reeves/Arnold-era classic for lateral delt mass. Distinct from Cable Seated Lateral Raise (seated, lower core demand), Side Lateral Raise (dumbbell variant, loses tension at the bottom), and Lying One-Arm Lateral Raise (lying, different angle).

1Setup

Stand sideways to a low-pulley cable. Take the handle in the hand farthest from the cable so the cable cuts diagonally across the front of the body. Free hand on hip or holding the machine for balance. Soft knees, trunk braced, feet hip-width apart.

2Execution

Raise the working arm out to the side in a controlled arc, leading with the elbow (not the hand). Stop at shoulder height with the cable handle just below shoulder level. Pause briefly at the top — feel the cable tension on the lateral delt — then lower under control back across the body to the start. Maintain constant tension on the cable throughout; do not let the weight stack rest at the bottom.

Pro Tips

• Lead with the elbow — the hand follows. If the hand goes higher than the elbow, you're internally rotating and recruiting front delt instead of lateral.
• Constant tension is the whole point — never let the cable slack at the bottom of the rep
• Tempo: 1-2s up, brief pause at the top, 2-3s eccentric
• Light loads work well — this is an isolation move; ego-loading converts it into a swung shrug