Lateral Raise (Cable)
Trains the shoulders. You need a machine. 5 of our free programs use it, across 15 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Lateral Raise (Cable)
These numbers are counted from the programs themselves, not averaged off the internet.
5of our 50 programs use it
3×15–25the shape they run most (10 sessions)
1:00typical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| High Frequency PPL | Push B — Shoulder Emphasis | 4×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Push — Chest, Shoulders & Triceps | 4×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Upper Pump | 3×15–25 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Upper | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Shoulders & Arms Pump | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Lateral Raise (Cable) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Lateral Raise (Cable) trains
Technique
How to do the Lateral Raise (Cable)
- Attach a single handle to a low pulley on a cable machine. Stand next to the machine on your left side, holding the handle with your right hand. Lean away from the machine, using your left hand to hold onto the machine for support.
- Position your feet together, with your outside foot slightly in front for better stability. Let the handle hang down at your side with your arm fully extended.
- Raise the handle out to the side until your arm is parallel to the floor, keeping a slight bend in your elbow.
- Slowly lower the handle back to the starting position with control. Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Exhale as you raise the handle and inhale as you lower it back down.
- Avoid using momentum; focus on the contraction of your shoulder muscles.
- Lean away from the machine to increase the range of motion and target the shoulder muscles more effectively.
Substitutes
Swap Lateral Raise (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Lateral Raise (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.