Bilateral Cable Lateral Raise
Easy
Also known as: Two-Arm Cable Lateral Raise · Double Cable Lateral Raise
Expert Advice
Avoid tipping your pinkies upward to lift higher. Keep your thumbs level with or slightly above your pinkies for a more comfortable shoulder position.
How-to-do Steps
- Set both pulleys to their lowest positions and attach a handle to each.
- Stand centered between the pulleys with your feet hip-width apart.
- Take the left cable handle in your right hand and the right in your left.
- Start with your hands in front of your thighs and your elbows slightly bent.
- Raise both arms outward together toward shoulder height, keeping the same slight elbow bend.
- Lower both handles slowly to the starting position and repeat for the prescribed reps.
Common Mistakes
- Torso sways to lift the handlesFix: reduce the load and keep your body still.
- Shoulders bunch toward your earsFix: lead outward with your elbows and keep your neck relaxed.
Coach Cues
Both arms togetherLead elbows outwardLower with control
Short reminders to keep in mind during every set.
Track Bilateral Cable Lateral Raise in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Bilateral Cable Lateral Raise primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders90%
Secondary
Abs10%
Equipment
Cable
Exercise Type
Strength
Why Level 2?
Easy
Coordinating both cables while standing requires basic control, but resistance is easily scaled.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Frequently Asked Questions
What muscles does Bilateral Cable Lateral Raise work?
Bilateral Cable Lateral Raise primarily targets the Shoulders. Secondary muscles involved include Abs. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Bilateral Cable Lateral Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bilateral Cable Lateral Raise suitable for beginners?
Yes, Bilateral Cable Lateral Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Bilateral Cable Lateral Raise?
Torso sways to lift the handles: reduce the load and keep your body still. Shoulders bunch toward your ears: lead outward with your elbows and keep your neck relaxed.
