Cable Lateral Raise

Cable Lateral Raise shows average weight and strength standards as a reference for shoulders. Primary muscles: Deltoids.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 40 lb

Women 21 lb

Cable Lateral Raise: Average weight [1RM]

Level
Beginner	5 lb	2 lb
Novice	15 lb	12 lb
Intermediate	40 lb	21 lb
Advanced	79 lb	34 lb
Elite	127 lb	48 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Cable Lateral Raise: Strength standards (lb)

By bodyweight
By age

Men by bodyweight (lb) [1RM]

Bodyweight	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

Men by age [1RM]

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

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	8	16	27	40
100	3	9	17	29	42
110	4	10	18	30	44
120	4	10	19	31	45
130	5	11	20	32	46
140	5	12	21	33	48
150	6	12	22	34	49
160	6	13	23	35	50
170	6	13	23	36	51
180	7	14	24	37	52
190	7	14	25	38	53
200	7	15	25	39	54
210	8	15	26	40	55
220	8	16	27	40	56
230	8	16	27	41	57
240	9	17	28	42	58
250	9	17	28	42	58
260	9	18	29	43	59

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	10	18	29	41
20	5	11	21	33	47
25	5	12	21	34	48
30	5	12	21	34	48
35	5	12	21	34	48
40	5	12	21	34	48
45	5	11	20	32	46
50	5	10	19	30	43
55	4	10	17	28	40
60	4	9	16	25	36
65	3	8	14	23	33
70	3	7	13	20	29
75	3	6	12	18	26
80	2	6	10	16	23
85	2	5	9	15	21
90	2	5	8	13	19

Note: The displayed load on machines and cables can vary by manufacturer and setup. Use these values as a comparison reference under similar equipment conditions.

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	8	16	27	40
100	3	9	17	29	42
110	4	10	18	30	44
120	4	10	19	31	45
130	5	11	20	32	46
140	5	12	21	33	48
150	6	12	22	34	49
160	6	13	23	35	50
170	6	13	23	36	51
180	7	14	24	37	52
190	7	14	25	38	53
200	7	15	25	39	54
210	8	15	26	40	55
220	8	16	27	40	56
230	8	16	27	41	57
240	9	17	28	42	58
250	9	17	28	42	58
260	9	18	29	43	59

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	10	18	29	41
20	5	11	21	33	47
25	5	12	21	34	48
30	5	12	21	34	48
35	5	12	21	34	48
40	5	12	21	34	48
45	5	11	20	32	46
50	5	10	19	30	43
55	4	10	17	28	40
60	4	9	16	25	36
65	3	8	14	23	33
70	3	7	13	20	29
75	3	6	12	18	26
80	2	6	10	16	23
85	2	5	9	15	21
90	2	5	8	13	19

Group	Muscles
Primary muscles	Deltoids
Secondary muscles	Deltoids, Trapezius
Stabilizers	External obliques
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	8	16	27	40
100	3	9	17	29	42
110	4	10	18	30	44
120	4	10	19	31	45
130	5	11	20	32	46
140	5	12	21	33	48
150	6	12	22	34	49
160	6	13	23	35	50
170	6	13	23	36	51
180	7	14	24	37	52
190	7	14	25	38	53
200	7	15	25	39	54
210	8	15	26	40	55
220	8	16	27	40	56
230	8	16	27	41	57
240	9	17	28	42	58
250	9	17	28	42	58
260	9	18	29	43	59

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	10	18	29	41
20	5	11	21	33	47
25	5	12	21	34	48
30	5	12	21	34	48
35	5	12	21	34	48
40	5	12	21	34	48
45	5	11	20	32	46
50	5	10	19	30	43
55	4	10	17	28	40
60	4	9	16	25	36
65	3	8	14	23	33
70	3	7	13	20	29
75	3	6	12	18	26
80	2	6	10	16	23
85	2	5	9	15	21
90	2	5	8	13	19

Cable Lateral Raise

Average weight: Intermediate

Cable Lateral Raise: Average weight [1RM]

Cable Lateral Raise: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	8	16	27	40
100	3	9	17	29	42
110	4	10	18	30	44
120	4	10	19	31	45
130	5	11	20	32	46
140	5	12	21	33	48
150	6	12	22	34	49
160	6	13	23	35	50
170	6	13	23	36	51
180	7	14	24	37	52
190	7	14	25	38	53
200	7	15	25	39	54
210	8	15	26	40	55
220	8	16	27	40	56
230	8	16	27	41	57
240	9	17	28	42	58
250	9	17	28	42	58
260	9	18	29	43	59

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	10	18	29	41
20	5	11	21	33	47
25	5	12	21	34	48
30	5	12	21	34	48
35	5	12	21	34	48
40	5	12	21	34	48
45	5	11	20	32	46
50	5	10	19	30	43
55	4	10	17	28	40
60	4	9	16	25	36
65	3	8	14	23	33
70	3	7	13	20	29
75	3	6	12	18	26
80	2	6	10	16	23
85	2	5	9	15	21
90	2	5	8	13	19