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Cable Lateral Raise strength standards

What is a good Cable Lateral Raise?

For a 180 lb male, an Intermediate Cable Lateral Raise is about 43 lb (0.24x bodyweight). Advanced starts around 81 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Cable Lateral Raise Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Cable Lateral Raise standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Cable Lateral Raise Standards by Age

How the Cable Lateral Raise standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Cable Lateral Raise standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Cable Lateral Raise Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 43 lbs (0.24x bodyweight) on the Cable Lateral Raise is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Cable Lateral Raise Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Cable Lateral Raise demonstration
Primary Muscles Shoulders (Deltoids), Trapezius, Supraspinatus
Equipment Cable Machine
Difficulty Beginner
Type Isolation
  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.

Tips

  • 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.

Read the complete Cable Lateral Raise guide on FitnessVolt →

Where Do These Cable Lateral Raise Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Cable Lateral Raise table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Cable Lateral Raise itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Cable Lateral Raise depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Cable Lateral Raise after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Cable Lateral Raise table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.