Cross Cable Lateral Raise
A cable isolation exercise targeting the medial deltoids for shoulder width and stability, using constant tension through shoulder abduction to build hypertrophy and improve joint health.
About Exercise
Equipment
Crossover Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders, Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts
Shoulders
6/10Anterior Delts
Shoulders
4/10Rear Delts
Traps
4/10Upper Traps, Mid Traps
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Set the cable pulley to the lowest position and attach a single handle. Stand sideways to the machine with the stack opposite your working arm, grasp the handle across your body at hip level, and step away for tension with a slight elbow bend.
- Exhale and lead with your elbow to raise your arm laterally and slightly forward.
- Continue until your arm is parallel to the floor at shoulder height.
- Squeeze your shoulder at the top and hold briefly.
- Inhale and slowly lower the handle back across your body with control.
- Avoid letting the weight stack touch down to maintain tension.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Lead with elbow
- Pinkie higher than thumb
- No shoulder shrug
- Core braced
- Controlled descent
Breathing
Exhale as you raise your arm, inhale as you lower it, and brace your core throughout.
Tempo
2-1-2
Range of Motion
Start with arm crossed at hip level and raise to shoulder height where arm is parallel to the floor, keeping a slight elbow bend.
Safety
Safety Notes
- Start with light weight
- Avoid if shoulder pain present
- Warm up shoulders first
- Maintain slight elbow bend
- Do not jerk the cable
Spotting
Spotting not required; use machine safeties if needed for heavy sets.
Common Mistakes
- Using momentum or swinging
- Shrugging shoulders
- Locking elbows
- Raising above shoulder height
- Arching back
When to Avoid
- Acute shoulder impingement
- Rotator cuff injury
Flexibility Needed
- Shoulder flexion to 90 degrees
- Adequate scapular mobility
Build Up First
- Basic shoulder stability
- Familiarity with cable machines
Also known as
Cable Cross Lateral Raise, Crossbody Cable Lateral Raise, Single Arm Cable Lateral Raise
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