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Side Elbow Cable Raise


The side elbow cable raise is a shoulder exercise using a cable machine. Stand sideways to the machine, feet shoulder-width apart, and your non-working hand on a support. With your working arm, hold the cable handle at a 90-degree elbow angle, pointing out to the side. Lift the cable handle outward until your arm is parallel to the ground. This exercise targets the lateral deltoid muscles, enhancing shoulder width and strength while improving stability. Ideal for shoulder workouts.


  1. Grab onto the handle
  2. Breathe in and start by straightening your back
  3. Bring your elbow up to the side with your hand in front of you
  4. For optimal range of motion, make sure you bend your elbow to 90 degrees
  5. Breathe out and bring the handle back to default
  6. Repeat

Range of Motion for Side Elbow Cable Raise

During the exercise, the range of motion is crucial for maximizing its effectiveness. Begin with your working arm’s elbow bent at a 90-degree angle, pointing outward. As you raise the cable handle, your arm should move laterally and upward, away from your body, until it reaches a position parallel to the ground. This complete range of motion ensures that you fully engage the lateral deltoid muscles while also challenging the shoulder joint’s mobility and stability. Maintaining proper form throughout the exercise is essential to prevent any undue strain or injury and to derive the most benefit from this targeted shoulder workout.

Benefits of Side Elbow Cable Raise

The side elbow cable raise offers a range of benefits for individuals looking to enhance their shoulder strength and overall upper body development. Firstly, this exercise specifically targets the lateral deltoid muscles, helping to create a broader and more balanced shoulder appearance. By focusing on the lateral delts, it contributes to achieving that coveted “V” shape, making your upper body look wider and more muscular. Strengthening these muscles also improves shoulder stability, which is essential for various daily activities and sports.

Additionally, the side elbow cable raise aids in enhancing overall shoulder strength. As the exercise engages the lateral deltoids, it also recruits the surrounding muscles of the shoulder girdle, including the trapezius and rotator cuff muscles, for added support and stability. This comprehensive approach to shoulder training can help reduce the risk of shoulder injuries and improve your performance in exercises that require shoulder mobility and strength, such as overhead presses and pull-ups. Incorporating the side elbow cable raise into your workout routine can lead to better shoulder aesthetics, functional strength, and injury prevention, making it a valuable exercise for anyone seeking to develop a well-rounded upper body.


Side Elbow Cable Raise Example

Muscle Targets

  • Shoulders Primary
  • Traps Secondary
  • Lats Secondary
  • Upper back Secondary

Muscle Anatomy

Front Back
Muscle Click active muscles for description.

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