Cable Lateral Raise Strength Standards for Men and Women

Discover how your Cable Lateral Raise performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Cable Lateral Raise Strength Level

Calculate Your Cable Lateral Raise Strength

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Cable Lateral Raise Weight Standards

Compare your Cable Lateral Raise performance to these weight standards and see where you stand.

LevelWeight
Beginner11 lbs
Novice24 lbs
Intermediate49 lbs
Advanced88 lbs
Elite136 lbs

Cable Lateral Raise Bodyweight Ratio Standards

See how your Cable Lateral Raise strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.00
Novice0.10
Intermediate0.25
Advanced0.45
Elite0.75
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.15
Advanced0.25
Elite0.35

Cable Lateral Raise Standards by Bodyweight

Find the Cable Lateral Raise strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs9 lbs15 lbs33 lbs62 lbs102 lbs
120 lbs9 lbs16 lbs36 lbs67 lbs108 lbs
130 lbs9 lbs18 lbs38 lbs71 lbs114 lbs
140 lbs10 lbs19 lbs41 lbs75 lbs119 lbs
150 lbs10 lbs21 lbs44 lbs79 lbs124 lbs
160 lbs11 lbs23 lbs47 lbs83 lbs129 lbs
170 lbs11 lbs24 lbs49 lbs87 lbs134 lbs
180 lbs12 lbs26 lbs52 lbs90 lbs138 lbs
190 lbs13 lbs27 lbs54 lbs94 lbs142 lbs
200 lbs13 lbs29 lbs57 lbs97 lbs146 lbs
210 lbs14 lbs30 lbs59 lbs100 lbs150 lbs
220 lbs15 lbs32 lbs61 lbs103 lbs154 lbs
230 lbs16 lbs33 lbs64 lbs106 lbs158 lbs
240 lbs16 lbs35 lbs66 lbs109 lbs162 lbs
250 lbs17 lbs36 lbs68 lbs112 lbs165 lbs
260 lbs18 lbs38 lbs70 lbs115 lbs168 lbs
270 lbs19 lbs39 lbs72 lbs117 lbs172 lbs
280 lbs20 lbs40 lbs74 lbs120 lbs175 lbs
290 lbs20 lbs42 lbs76 lbs123 lbs178 lbs
300 lbs21 lbs43 lbs78 lbs125 lbs181 lbs
310 lbs22 lbs44 lbs80 lbs127 lbs184 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs12 lbs17 lbs25 lbs36 lbs49 lbs
100 lbs12 lbs18 lbs26 lbs38 lbs51 lbs
110 lbs13 lbs19 lbs27 lbs39 lbs53 lbs
120 lbs13 lbs19 lbs28 lbs40 lbs54 lbs
130 lbs14 lbs20 lbs29 lbs41 lbs55 lbs
140 lbs14 lbs21 lbs30 lbs42 lbs57 lbs
150 lbs15 lbs21 lbs31 lbs43 lbs58 lbs
160 lbs15 lbs22 lbs32 lbs44 lbs59 lbs
170 lbs15 lbs22 lbs32 lbs45 lbs60 lbs
180 lbs16 lbs23 lbs33 lbs46 lbs61 lbs
190 lbs16 lbs23 lbs34 lbs47 lbs62 lbs
200 lbs16 lbs24 lbs34 lbs48 lbs63 lbs
210 lbs17 lbs24 lbs35 lbs49 lbs64 lbs
220 lbs17 lbs25 lbs36 lbs49 lbs65 lbs
230 lbs17 lbs25 lbs36 lbs50 lbs66 lbs
240 lbs18 lbs26 lbs37 lbs51 lbs67 lbs
250 lbs18 lbs26 lbs37 lbs51 lbs67 lbs
260 lbs18 lbs27 lbs38 lbs52 lbs68 lbs

Cable Lateral Raise Standards by Age

Discover how Cable Lateral Raise strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs22 lbs43 lbs76 lbs117 lbs
2011 lbs23 lbs48 lbs86 lbs133 lbs
2511 lbs24 lbs49 lbs88 lbs136 lbs
3011 lbs24 lbs49 lbs88 lbs136 lbs
3511 lbs24 lbs49 lbs88 lbs136 lbs
4011 lbs24 lbs49 lbs88 lbs136 lbs
4511 lbs23 lbs47 lbs84 lbs130 lbs
5011 lbs22 lbs45 lbs79 lbs122 lbs
5511 lbs21 lbs42 lbs74 lbs114 lbs
6011 lbs20 lbs39 lbs68 lbs104 lbs
6510 lbs19 lbs36 lbs62 lbs95 lbs
7010 lbs18 lbs34 lbs57 lbs86 lbs
7510 lbs17 lbs31 lbs52 lbs78 lbs
8010 lbs16 lbs29 lbs47 lbs71 lbs
8510 lbs15 lbs27 lbs43 lbs64 lbs
9010 lbs15 lbs25 lbs40 lbs59 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1513 lbs19 lbs27 lbs38 lbs50 lbs
2014 lbs20 lbs30 lbs42 lbs56 lbs
2514 lbs21 lbs30 lbs43 lbs57 lbs
3014 lbs21 lbs30 lbs43 lbs57 lbs
3514 lbs21 lbs30 lbs43 lbs57 lbs
4014 lbs21 lbs30 lbs43 lbs57 lbs
4514 lbs20 lbs29 lbs41 lbs55 lbs
5014 lbs19 lbs28 lbs39 lbs52 lbs
5513 lbs19 lbs26 lbs37 lbs49 lbs
6013 lbs18 lbs25 lbs34 lbs45 lbs
6512 lbs17 lbs23 lbs32 lbs42 lbs
7012 lbs16 lbs22 lbs29 lbs38 lbs
7512 lbs15 lbs21 lbs27 lbs35 lbs
8011 lbs15 lbs19 lbs25 lbs32 lbs
8511 lbs14 lbs18 lbs24 lbs30 lbs
9011 lbs14 lbs17 lbs22 lbs28 lbs

Cable Lateral Raise Overview

Cable Lateral Raise is a strength training exercise designed to isolate and develop the deltoid muscles, particularly the lateral (middle) head, by lifting a cable handle to the side of the body while maintaining proper form.

Muscles Worked

Equipment Needed

Cable Machine

How To Perform the Cable Lateral Raise

  1. Attach a single handle to a low pulley on a cable machine.
  2. Stand sideways to the machine, with the handle in the hand farthest from the machine.
  3. Stand with feet shoulder-width apart, and engage your core.
  4. Start with your arm at your side, slightly bent at the elbow.
  5. Slowly lift the handle out to the side until your arm is parallel to the floor.
  6. Pause briefly at the top of the movement.
  7. Lower the handle back to the starting position in a controlled manner.
  8. Repeat for the desired number of repetitions, then switch sides.

Want to perfect your form? Check out our detailed guide on Cable Lateral Raise for proper technique and tips.

Pro Tips for Cable Lateral Raise

  • Keep your back straight and avoid leaning.
  • Move slowly and with control to maximize muscle engagement.
  • Avoid using momentum; focus on using your shoulder muscles.
  • Adjust the weight to ensure proper form throughout the exercise.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Cable Lateral Raise?

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