Exercise
Cable Leaning Lateral Raise
The Cable Leaning Lateral Raise increases shoulder tension through a longer range, helping you build control and width with lighter loads.
Cable Leaning Lateral Raise
The Cable Leaning Lateral Raise is a side-raise variation where you lean slightly away from the machine, increasing tension at the start of the lift. This setup keeps constant resistance on the shoulder from the first inch of movement, making the exercise feel more demanding without needing heavy weight.
The focus is on the side of the shoulders, while your core and legs help you stay stable in the leaned position. You should feel a smooth, steady burn as the arm moves upward, especially in the lower and mid part of the raise, where dumbbells often feel easiest.
This variation works well for controlled hypertrophy work and refining shoulder shape. You can make it easier by reducing the lean or weight, or harder by leaning further away and slowing the tempo. Keep the movement clean and controlled to get the most out of every rep.
How to Perform the Cable Leaning Lateral Raise
- Set up a cable machine with the pulley at the lowest position and attach a D-handle.
- Stand sideways to the cable machine, grab the handle with your outside hand, and take a step sideways to create tension in the cable.
- Position your feet shoulder-width apart and lean slightly away from the machine, using your body weight as counterbalance while maintaining a neutral spine.
- Keep your arm slightly bent (not locked) with the elbow soft and maintain this position throughout the movement.
- Inhale, then exhale as you raise your arm out to the side in a controlled arc motion until your hand reaches shoulder height.
- Maintain a slight forward tilt of your torso while bracing your core to prevent rotation during the movement.
- Pause briefly at the top position, focusing on the contraction in your lateral deltoid.
- Slowly lower the weight back to the starting position with control, inhaling during this eccentric phase.
Important information
- Keep your wrist neutral (not flexed or extended) throughout the entire movement to prevent strain.
- Make sure your shoulder stays down and away from your ear during the exercise to target the deltoid properly.
- Control the movement speed, especially on the way down, to maximize tension on the lateral deltoid.
- If you feel any strain in your neck or traps, reduce the weight and focus on isolating the shoulder muscle.
FAQ - Cable Leaning Lateral Raise
This exercise primarily targets the lateral (side) deltoids while also engaging the anterior (front) deltoid heads and upper trapezius as secondary muscles. The leaning position creates a unique angle that maximizes lateral deltoid activation compared to standard lateral raises.
Set a cable pulley to its lowest position and grab the handle with one hand. Position yourself perpendicular to the cable station, leaning away from the machine while maintaining a straight arm position. Your free hand should grip a stable surface for support, with feet positioned for optimal balance.
Increase difficulty by pausing for 1-2 seconds at the top of each rep, slowing down the eccentric (lowering) phase, or performing drop sets when you reach muscle failure. For advanced lifters, you can also try performing the movement without holding onto support to engage more core stabilizers.
The three most critical errors are allowing the hips to sag (losing the pike position), shoulders rolling forward (compromising joint safety), and excessive body wobbling due to poor core bracing. Focus on maintaining a straight line from hands to hips, keeping shoulders packed away from ears, and engaging your core throughout the movement.
Include this exercise 1-2 times weekly as part of your shoulder or upper body training. For optimal results, perform 3-4 sets of 10-15 reps per side after your heavy compound movements but before smaller isolation exercises, allowing 48-72 hours for shoulder recovery between sessions.
Cable Leaning Lateral Raise
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