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Crossed Cable Lateral Raise

Reviewed by Tim Renting, Physiotherapist

The Crossed Cable Lateral Raise builds shoulder width with constant tension, helping you control the lift and keep stress where it belongs.

Shoulder exercises
Shoulders
Cable equipment
Cable
Fatigue level
Low 2/3 High
Crossed Cable Lateral Raise
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Crossed Cable Lateral Raise

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Muscles Worked: Crossed Cable Lateral Raise

The Crossed Cable Lateral Raise mainly trains your side delts, the part of your shoulders that lifts your arms out to the side and helps build wider-looking shoulders. Your upper traps and the muscles around your shoulder blade help keep the path steady, while your front and rear delts assist as your arms move together through the motion. Because you keep tension on the delt through more of the rep, this variation can challenge the side delt strongly, and lateral raise variations have shown high middle-deltoid activation in EMG research (Coratella et al., 2020).

Primary
Side Delts
Secondary
Front Delts Rear Delts Traps

Technique and form

How to perform the Crossed Cable Lateral Raise

  1. Stand centered between the two cable towers, feet shoulder-width apart, and grab a handle in each hand from the low pulley, letting the cables cross in front of you.
  2. Keep a slight bend in your elbows and brace your core to stay upright throughout the movement.
  3. Inhale to prepare, keeping your shoulders relaxed and down away from your ears.
  4. Raise both arms out to your sides at the same time in a controlled arc until they reach shoulder height, leading with your elbows rather than your hands.
  5. Pause briefly at the top while keeping tension in your side delts, without shrugging your shoulders toward your ears.
  6. Exhale as you lower both arms back down with control, resisting the pull of the cables instead of letting them snap back.
  7. Repeat for the desired number of reps, keeping both sides moving together throughout the set.
     

Important information

  • Keep your wrist neutral and in line with your forearm to prevent strain; avoid flexing or extending your wrist during the movement.
  • Maintain a slight bend in your elbow throughout the exercise to protect your joint and better isolate the lateral deltoid.
  • Control the movement speed, especially on the downward phase, to maximize time under tension and prevent using momentum.
  • If you feel the exercise in your trapezius rather than your shoulders, reduce the weight and focus on keeping your shoulders depressed away from your ears.
Crossed Cable Lateral Raise — Step 1
Crossed Cable Lateral Raise — Step 2

Is the Crossed Cable Lateral Raise good for muscle growth?

Yes. The crossed cable lateral raise is a strong choice for training the side delts because lateral-raise-style movements show high activation of the middle deltoid and match the job of raising your arm out to the side (Campos et al., 2020). It is especially useful when you want more shoulder width without adding much full-body fatigue.

  • Better tension through the rep — Unlike many free-weight raises, the cable can keep the side delt loaded even near the bottom, so the muscle does not get as much of a break between reps. That makes lighter weights feel challenging in the exact area you want to grow.
  • Strong side-delt focus — Research comparing shoulder raise variations found lateral raise variations produce high activation of the middle deltoid, which is the main muscle you are trying to hit here (Coratella et al., 2020).
  • Easy to fine-tune — Small weight jumps on a cable stack make progressive overload easier than with big dumbbell jumps. You can also adjust your start position or use Cable One-Arm Lateral Raise when you want to clean up one side at a time.
  • Low fatigue, high payoff — This is an isolation lift, so it adds shoulder volume without beating up your whole body. That makes it easy to pair with presses or with another delt move like Dumbbell Lateral Raise if you want extra weekly volume.

Programming for muscle growth

Do 3-5 sets of 10-20 reps with 45-75 seconds rest. Train it 2-4 times per week, usually after heavier pressing work. Use a weight that lets you keep the same arm path on every rep, because once you start swinging, the side delt stops doing as much of the job.

Crossed Cable Lateral Raise vs. Other Side Delts Exercises

Want to see how the Crossed Cable Lateral Raise compares with other side-delt exercises? These comparisons break down muscle focus, how hard each variation is to control, and which option fits best for strength or muscle-building work.

Crossed Cable Lateral Raise vs Dumbbell Lateral Raise

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FAQ - Crossed Cable Lateral Raise

What muscles does the Crossed Cable Lateral Raise target?

The Crossed Cable Lateral Raise mainly targets your side delts, which lift your arms out to the side. Your front delts, rear delts, and traps assist with the movement and help control your shoulder blade position.

How does the Crossed Cable Lateral Raise differ from Dumbbell Lateral Raises?

Crossed Cable Lateral Raises provide constant tension throughout the entire range of motion, especially at the bottom position where dumbbells lose tension. This continuous resistance creates greater time under tension for the deltoids, potentially leading to better hypertrophy results and more controlled movements.

What are the most common form mistakes with Crossed Cable Lateral Raises?

The most common mistakes are swinging your torso to use momentum, raising your arms above shoulder height, and letting your shoulders internally rotate during the movement. Keep your body stable, raise until your arms are roughly parallel to the floor, and lead the movement with your elbows rather than your hands.

How heavy should I go with Crossed Cable Lateral Raises?

Use a weight that allows for 10-15 controlled repetitions with proper form. The lateral deltoids respond better to moderate weights with strict form rather than heavy loads, so prioritize technique and feeling the targeted muscles work over using excessive weight.

Where should I place Crossed Cable Lateral Raises in my workout routine?

Place Crossed Cable Lateral Raises after compound pressing movements like overhead press or bench press. This positioning allows you to target pre-fatigued deltoids for maximum isolation effect, typically performing 3-4 sets in the middle or toward the end of your shoulder workout.

Workouts with Crossed Cable Lateral Raise

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Push Day Workouts

Push day workouts focus on the major muscle groups responsible for pressing movements: the chest, shoulders, and triceps. This training style helps you develop upper body strength, improve definition, and build a balanced physique. Core compound exercises like bench presses, overhead presses, and dips create a solid foundation by engaging multiple muscles at once. These are complemented by isolation exercises such as tricep extensions and lateral raises to target specific areas and enhance muscle detail. Whether you’re training for strength, aesthetics, or performance, push day workouts deliver results that translate into better movement and greater power.

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Shoulder workouts

Shoulder workouts target the deltoid muscles: front (anterior), side (lateral), and rear (posterior) which play a key role in pressing, lifting, and stabilizing your upper body. In these workouts, you'll train all three heads for balanced development, improved strength, and injury prevention. Compound movements like the overhead press and push press build raw strength, while isolation exercises such as lateral raises and rear delt flyes help shape and define the shoulders. Whether you're chasing performance, symmetry, or aesthetics, dedicated shoulder workouts are essential to complete upper body training.

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Biceps and Shoulder workouts

Biceps and shoulders are key upper-body muscles that work together in many pulling and pressing movements. In these workouts, you’ll train both areas to improve strength, definition, and symmetry. Compound exercises like overhead presses and chin-ups form the core of your routine, engaging large muscle groups for size and power. These are supported by isolation movements such as lateral raises and hammer curls to refine shape and target specific muscle heads. Whether you're aiming to improve aesthetics, enhance athletic performance, or support better posture and movement, these workouts help you train smarter and grow stronger.

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Men workouts

The best workouts for men are built around strength, endurance, and functional fitness. These routines typically emphasize compound lifts, progressive overload, and high-efficiency conditioning to support muscle growth, fat loss, and overall athleticism. Whether your goal is size, performance, or long-term health, these plans offer a solid foundation for a balanced, resilient physique.

Scientific References

An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders.

Coratella G, Tornatore G, Longo S et al. · International journal of environmental research and public health (2020)

Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals.

Campos YAC, Vianna JM, Guimarães MP et al. · Journal of human kinetics (2020)

Sources are peer-reviewed academic publications from PubMed.

Reviewed by

Tim Renting
Tim Renting

Physiotherapist

BIG: 59930315504 Last reviewed:

Highlights Physiotherapist at GrabGains: Brings specialized clinical expertise to verify exercise content and ensure safe, effective movement guidance across the platform. Licensed Physiotherapist: Registered in the Dutch BIG Register (BIG: 59930315504) as a…

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