Shoulders

Cable Lateral Raise (Mid Pulley)

Intermediate

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muscles worked

primary

Shoulders

secondary

Traps

How to do it

Execution:

1
Set the pulley at hip height and grab the handle with the opposite hand.
2
Keep your torso upright and elbow slightly bent.
3
Raise your arm out to the side to shoulder height, controlling the whole path.
4
Return slowly to the start.

Tip: the mid-pulley angle keeps the lateral deltoid under peak tension — slow reps work best.