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Cable Lateral Raise Strength Standards

Quick Answer Cable Lateral Raise

A 180 lb male with an Intermediate-level Cable Lateral Raise of 43 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 81 lbs (0.45x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Cable Lateral Raise demonstration
Competition-Verified

How strong is your Cable Lateral Raise? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Shoulders (Deltoids), Trapezius, Supraspinatus
Equipment Cable Machine
Data Points 71 rows
Difficulty Beginner
Type Isolation

How Strong Is Your Cable Lateral Raise?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Cable Lateral Raise?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 0 6 24 53 93
120 0 7 27 58 99
130 0 9 29 62 105
140 1 10 32 66 110
150 1 12 35 70 115
160 2 14 38 74 120
170 2 15 40 78 125
180 3 17 43 81 129
190 4 18 45 85 133
200 4 20 48 88 137
210 5 21 50 91 141
220 6 23 52 94 145
230 7 24 55 97 149
240 7 26 57 100 153
250 8 27 59 103 156
260 9 29 61 106 159
270 10 30 63 108 163
280 11 31 65 111 166
290 11 33 67 114 169
300 12 34 69 116 172
310 13 35 71 118 175

How Does Age Affect Cable Lateral Raise Strength?

How Cable Lateral Raise standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 2 13 34 67 108
20 2 14 39 77 124
25 2 15 40 79 127
30 2 15 40 79 127
35 2 15 40 79 127
40 2 15 40 79 127
45 2 14 38 75 121
50 2 13 36 70 113
55 2 12 33 65 105
60 2 11 30 59 95
65 1 10 27 53 86
70 1 9 25 48 77
75 1 8 22 43 69
80 1 7 20 38 62
85 1 6 18 34 55
90 1 6 16 31 50

What Do Cable Lateral Raise Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Cable Lateral Raise, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Cable Lateral Raise with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Cable Lateral Raise is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Cable Lateral Raise through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Cable Lateral Raise strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Cable Lateral Raise

Tier-specific training recommendations to move your Cable Lateral Raise to the next level.

Beginner → Novice Building Your Foundation
  • Train the Cable Lateral Raise 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Cable Lateral Raise.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Cable Lateral Raise plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Cable Lateral Raise strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform 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.

Read the complete Cable Lateral Raise guide on FitnessVolt →

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.

Where Do These Cable Lateral Raise Standards Come From?

These Cable Lateral Raise standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Cable Lateral Raise Good for Your Weight?

Strength standards help you objectively measure your Cable Lateral Raise performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Cable Lateral Raise 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Cable Lateral Raise depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Cable Lateral Raise within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE