When it comes to building a well-rounded physique, it is important to target all the major muscle groups in the body. The shoulders are one such muscle group that needs to be worked on for a complete and balanced look. The cable lateral raise is an exercise that targets the shoulders and is a great way to build strength and size in this muscle group.
The Muscles Worked
The cable lateral raise primarily targets the lateral deltoids, which are the muscles on the sides of the shoulders. These muscles are responsible for raising your arms out to the sides and away from your body. The exercise also works the anterior deltoids (front of the shoulders) and the trapezius muscles (upper back).
Aside from building shoulder strength and size, the cable lateral raise also helps improve shoulder stability and posture. It can also be a great warm-up exercise before doing heavier shoulder lifts like shoulder presses.
The Proper Form
To perform the cable lateral raise, follow these steps:
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Attach a D-handle to the low pulley of a cable machine and adjust the weight accordingly.
- Grab the handle with your right hand and stand sideways to the machine.
- With your elbow slightly bent, raise your arm out to the side until it is parallel to the floor.
- Hold for a second and then slowly lower your arm back down to your side.
- Repeat for the desired number of reps and then switch to your left arm.
It is important to keep your core engaged and your back straight throughout the exercise. Avoid using momentum to lift the weight and instead focus on using your shoulder muscles to perform the movement.
Variations
There are several variations of the cable lateral raise that you can try to target different areas of the shoulder muscles. Some of these variations include:
- Performing the exercise with both arms at the same time.
- Using different attachments like a rope or a straight bar.
- Performing the exercise while seated to eliminate any momentum from the lower body.
- Performing the exercise with a resistance band instead of a cable machine.
It is important to incorporate different variations of the exercise into your routine to keep your muscles guessing and to prevent plateauing.
Conclusion
The cable lateral raise is a great exercise to add to your shoulder workout routine. It targets the lateral deltoids, anterior deltoids, and trapezius muscles, and helps improve shoulder stability and posture. By following proper form and incorporating different variations of the exercise, you can build strength and size in your shoulder muscles and achieve a well-rounded physique.