Cable Bent Over One Arm Lateral Raise

Target your rear deltoids with the Cable Bent Over One Arm Lateral Raise. This isolation exercise effectively builds strength and definition in the

IntermediateShoulders Cable

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Bent Over One Arm Lateral Raise

Isolation

Cable Single Arm Neutral Grip Front Raise

Shoulders · Cable

Intermediate

Isolation

Cable Side Lying Lateral Raise

Shoulders · Cable

Intermediate

Isolation

Cable Leaning Lateral Raise

Shoulders · Cable

Intermediate

Isolation

Cable One Arm Reverse Fly

Shoulders · Cable

Intermediate

Description

This is a strength exercise that targets the rear deltoids. It involves pulling a cable attached to a low pulley with one arm in a lateral raise motion, while bending over.

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How to do Cable Bent Over One Arm Lateral Raise

01
Setup
Stand sideways to a low cable pulley, grasping the handle with the hand farthest from the machine, ensuring the cable crosses your body.
02
Setup
Bend at your hips until your torso is nearly parallel to the floor, allowing the cable to hang straight down. Keep a slight bend in your elbow and your core engaged.
03
Initiate the movement by raising your arm out to the side, leading with your elbow, until your upper arm is parallel to the floor. Focus on contracting your rear deltoid.
04
Slowly and with control, lower the handle back to the starting position, resisting the pull of the cable. Do not let the weight slam down.
05
Complete all repetitions on one side before switching your body position and performing the same number of repetitions with the other arm.

Tips

Maintain a stable torso throughout the movement to isolate the rear deltoid effectively and prevent momentum from assisting the lift.
Focus on driving your elbow up and back as if you're trying to touch the ceiling behind you, rather than just lifting the hand.
Keep a slight bend in your elbow that remains constant; avoid straightening or excessively bending it during the raise to maintain tension on the target muscle.
Control the eccentric (lowering) phase to maximize muscle time under tension, which is crucial for muscle growth and fiber recruitment.

Common mistakes

Using too much momentum or swinging the weight reduces the isolation on the rear deltoid; instead, perform the movement slowly and with controlled muscle contraction.
Raising the arm too high, past parallel to the floor, can engage the traps excessively and reduce the focus on the rear deltoids; aim to stop when your upper arm is parallel to the floor.
Rounding the back compromises spinal integrity and reduces stability; maintain a neutral spine and engaged core throughout the exercise.

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Questions

Is Cable Bent Over One Arm Lateral Raise good for beginners?

Cable Bent Over One Arm Lateral Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Bent Over One Arm Lateral Raise?

You need Cable to perform Cable Bent Over One Arm Lateral Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Bent Over One Arm Lateral Raise?

Maintain a stable torso throughout the movement to isolate the rear deltoid effectively and prevent momentum from assisting the lift. Focus on driving your elbow up and back as if you're trying to touch the ceiling behind you, rather than just lifting the hand. Keep a slight bend in your elbow that remains constant; avoid straightening or excessively bending it during the raise to maintain tension on the target muscle. Control the eccentric (lowering) phase to maximize muscle time under tension, which is crucial for muscle growth and fiber recruitment.

What are common mistakes when doing Cable Bent Over One Arm Lateral Raise?

Using too much momentum or swinging the weight reduces the isolation on the rear deltoid; instead, perform the movement slowly and with controlled muscle contraction. Raising the arm too high, past parallel to the floor, can engage the traps excessively and reduce the focus on the rear deltoids; aim to stop when your upper arm is parallel to the floor. Rounding the back compromises spinal integrity and reduces stability; maintain a neutral spine and engaged core throughout the exercise.