Breathing
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
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The Cable Seated Lateral Raise primarily works the shoulders, with the middle back and traps supporting the movement. It is a strength movement performed with cable.
1 / 2How to
Movement instructions
Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
Bend forward while keeping your back flat and rest your torso on the thighs.
Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
Slowly lower your arms to the starting position as you inhale.
Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.
Technique guidance
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same cable setup, range of motion and recording method when comparing Cable Seated Lateral Raise sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
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Different equipment, same muscle
These movements also target the shoulders using something else.
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