Cable Seated Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Seated Lateral Raise is an isolation exercise primarily targeting the shoulders, specifically the lateral deltoids, to enhance shoulder width and definition. This exercise also engages the traps and lats as secondary muscle groups, assisting in stabilizing the movement. Performed using a cable machine, the seated position provides added stability, allowing for better focus on the shoulder muscles. By maintaining controlled movement throughout, the exercise helps to improve both strength and muscle activation in the shoulders, making it an effective addition to any shoulder workout routine.
How to Perform
Begin by positioning yourself between two low cable pulleys that are set across from each other. Ensure a flat bench is placed behind you, perpendicular to your body. Select an appropriate weight for the exercise.
Sit on the edge of the bench, ensuring your feet are placed firmly on the floor in front of your knees for stability.
Maintain a straight back and gently lean forward, allowing your torso to rest on your thighs while keeping your core engaged.
Have a training partner hand you the handles attached to the cables. Take hold of the left pulley with your right hand and the right pulley with your left hand. The cables should run beneath your knees. Extend your arms straight out with your palms facing one another, and slightly bend your elbows. This is your starting position.
To initiate the movement, raise your arms to the sides, bringing them up until they are parallel to the ground and level with your shoulders. Exhale as you lift, and pause for a moment at the top to fully contract the shoulder muscles.
Gradually lower your arms back to the starting position, inhaling as you do so while maintaining control throughout the movement.
Repeat the movement for the prescribed number of repetitions, ensuring consistent and controlled form to prevent unnecessary strain on your shoulders.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to maintain proper posture and stability.
Avoid using excessive weight, which can lead to swinging or jerking motions.
Focus on lifting the arms with control and avoid letting the cables pull your arms back down quickly.
Keep your elbows slightly bent at all times to reduce strain on the shoulder joints.
Don’t raise your arms higher than shoulder level to prevent unnecessary tension on the shoulder muscles.
Keep your neck relaxed and avoid shrugging your shoulders during the movement to prevent overloading the traps.
Perform the exercise in a slow, controlled manner, especially during the lowering phase, to maximize muscle engagement.
Make sure the cables run under your knees, and maintain a stable seated position to ensure consistent form.
Exhale as you lift your arms, and inhale as you return to the starting position for optimal breathing rhythm.
To avoid relying on momentum, ensure your movements are deliberate, focusing on the shoulder muscles throughout the range of motion.
How Not to Perform
Do not use excessive weight: Lifting too heavy can cause you to lose control of the movement, leading to jerking motions and increasing the risk of injury. Choose a weight that allows you to maintain proper form throughout.
Do not swing your body: Avoid leaning or using your torso to assist with the lift. This shifts focus away from the shoulders and can lead to strain on your back. Keep your core engaged and torso stable.
Do not raise your arms too high: Lifting your arms above shoulder height can put unnecessary strain on your shoulder joints. Only raise them to shoulder level to maintain proper form.
Do not lock your elbows: Fully straightening your elbows during the movement can increase joint stress. Keep a slight bend in your elbows throughout to maintain tension on the deltoids.
Do not allow the shoulders to shrug: Avoid elevating your shoulders during the raise. This can over-engage the traps and reduce activation of the lateral deltoids. Keep your shoulders relaxed and focus on lifting with your arms.
Do not perform the movement too quickly: Speeding through the exercise reduces time under tension for the shoulder muscles, limiting muscle engagement. Perform the movement slowly and with control, especially on the descent.
Do not neglect the negative phase: Dropping your arms too quickly after the raise wastes the potential for muscle activation. Lower your arms slowly to maintain constant tension on the deltoid muscles.
Do not lean forward excessively: Over-leaning during the exercise shifts the focus away from the shoulders. Keep your torso aligned with your thighs and avoid extreme forward bending.
Do not neglect breathing: Holding your breath during the exercise can lead to tension and reduced performance. Exhale as you raise your arms, and inhale as you lower them.
Do not let the cables pull you off balance: Ensure the cables run under your knees and maintain a stable seated position. Letting the cables tug on you can disturb your posture and reduce the effectiveness of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
