Cable Lying Cross Lateral Raise
Cable Lying Cross Lateral Raise Exercise Description
The Cable Lying Cross Lateral Raise is a controlled shoulder-abduction exercise performed supine between two cable stacks with the handles crossed. The primary mover is the middle (lateral) deltoid, with assistance from the supraspinatus; the rotator cuff and scapular stabilizers (trapezius and serratus anterior) work isometrically to center the humeral head and control the scapula. Lying on your back limits body sway and momentum, encouraging strict movement at the glenohumeral joint and steady tension through the arc. Crossing the cables creates a consistent line of pull from low and medial to lateral, helping you feel the deltoids throughout the raise. Use a smooth, pain-free range and emphasize shoulder motion rather than elbow or trunk movement for crisp technique.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Lateral
- Assisting Muscles: Supraspinatus
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Teres Minor, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Abductors
- Joint Involvement: Single-joint
- Muscle Location: Side Shoulder
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Male
How To Do The Cable Lying Cross Lateral Raise Exercise
‘- Set each pulley low and attach single D-handles. Lie supine centered between stacks; head supported, ribs down, neutral spine and neck.
– Grasp the left handle with the right hand and the right handle with the left to cross the cables. Hands start above the lower ribs/hips, palms facing each other, elbows softly bent (about 10–20°).
– Set your shoulders: gentle depression and broad collarbones; avoid shrugging.
– Initiate by abducting at the shoulders. Sweep the arms out and slightly up in a wide arc until upper arms are in line with the shoulders (a “T” position). Keep elbows’ angle fixed and wrists neutral; thumbs neutral to slightly up.
– Pause briefly with control while keeping the torso still and the head relaxed on the surface.
– Return along the same path, letting the hands cross under control without letting the stack slam.
– Keep movement in the frontal plane. Do not lift the ribcage, arch the low back, bend/straighten the elbows, or let the arms travel behind the torso.
– Stop the range where you can maintain scapular control and smooth tension; avoid turning the thumbs down or shrugging at any point.
Cable Lying Cross Lateral Raise Tips
‘- Lie centered between the stacks with your head supported, ribs down, and a neutral spine and neck before starting.
– Cross the cables by taking the left handle in your right hand and the right handle in your left.
– Begin with hands above the lower ribs/hips, palms facing each other, and elbows softly bent about 10–20°.
– Gently depress your shoulders and widen your collarbones to set them, avoiding any shrugging.
– Initiate the lift by abducting at the shoulders, sweeping the arms out and slightly up until your upper arms form a “T” in line with your shoulders.
– Keep the elbow angle fixed and wrists neutral throughout, with thumbs neutral to slightly up.
– Hold briefly at the top with control while keeping your torso still and your head relaxed on the surface.
– Lower along the same wide arc, letting the hands cross under control and not allowing the weight stack to slam.
– Keep the movement in the frontal plane and avoid lifting the ribcage, arching the low back, or letting the arms travel behind the torso.
– Stop your range where you can keep scapular control and smooth, pain-free tension, avoiding turning the thumbs down or shrugging.
Cable Lying Cross Lateral Raise Beginner Introduction
The Cable Lying Cross Lateral Raise targets the outer part of the shoulders using a cable setup while lying on the back. Positioned between two low pulleys, each hand holds the opposite side’s handle so the cables cross over the body. This creates resistance that pulls from near the center of the body out toward the sides, placing steady load on the side shoulders throughout the motion. The main work comes from the middle shoulder muscles, with help from smaller shoulder-supporting muscles, while the upper back and chest stabilizers help keep the shoulder joint centered and the shoulder blades controlled.
The movement itself has the arms starting near the hips or lower ribs with a slight bend at the elbows, then sweeping out to the sides until the upper arms line up roughly with the shoulders in a wide “T” shape. Because the body is resting on a stable surface, there is less opportunity for swinging or using momentum, highlighting controlled shoulder movement rather than help from the torso or elbows and promoting smooth, consistent tension from start to finish.