Variations of Cable Lying Cross Lateral Raise
Cable Side Lying Lateral Raise
Sculpt your deltoids with the Cable Side Lying Lateral Raise. This isolation exercise targets the lateral head, building wider, rounder shoulders
Cable Seated Rear Lateral Raise
Isolate your rear deltoids with the Cable Seated Rear Lateral Raise. This effective exercise builds shoulder width and definition while minimizing
Cable One Arm Lateral Raise
Sculpt broader, more defined shoulders with the Cable One Arm Lateral Raise. This isolation exercise targets your lateral deltoids for improved width and
Cable Lateral Raise
Sculpt broader, rounder shoulders with the Cable Lateral Raise. This isolation exercise effectively targets your lateral deltoids for improved shoulder
Description
The Cable Lying Cross Lateral Raise is a shoulder exercise that primarily targets the lateral deltoids with a secondary focus on the upper back muscles. The exercise is performed lying face down on a bench with a cable in each hand.
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How to Do Cable Lying Cross Lateral Raise
- 1Setup
Position a flat bench perpendicular to a low cable pulley. Lie face down on the bench with your chest supported, ensuring your head extends slightly past the end.
- 2Setup
Reach down with your left hand and grasp the handle from the right-side cable pulley, crossing it under your body. Repeat with your right hand, grasping the handle from the left-side pulley.
- 3Setup
Your arms should be extended downward, crossed beneath your chest, with a slight bend in your elbows and palms facing each other.
- 4
Keeping a slight bend in your elbows, exhale and raise both arms out to the sides in an arc, focusing on contracting your lateral deltoids.
- 5
Continue raising the handles until your arms are roughly parallel to the floor, or slightly higher, with your elbows pointing towards the ceiling.
- 6
Inhale and slowly lower the handles back to the starting crossed position, maintaining control throughout the movement to resist the cable's pull.
Tips
- Focus on initiating the movement with your lateral deltoids, imagining your elbows leading the raise rather than simply lifting the handles.
- Maintain a slight, consistent bend in your elbows throughout the entire movement to keep tension on the lateral deltoids and prevent triceps involvement.
- Avoid shrugging your shoulders upwards; keep your traps relaxed and focus on isolating the abduction movement at the shoulder joint.
- Control the eccentric (lowering) phase, allowing the cables to slowly pull your arms back down while resisting the movement, which enhances muscle growth.
Common Mistakes
- ×Using momentum to swing the weight up rather than controlled muscle contraction reduces effectiveness; slow down the movement and focus on mind-muscle connection.
- ×Shrugging the shoulders or using the upper traps to lift the weight shifts tension away from the lateral deltoids; keep your shoulders depressed and focus on pure abduction.
- ×Lifting the weight too high, past parallel, can engage the upper traps and rotator cuff muscles excessively; stop the raise when your arms are roughly parallel to the floor to maintain deltoid isolation.
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Related Exercises
Cable Shoulder Press
Strengthen your shoulders and triceps with the Cable Shoulder Press. This exercise targets the deltoid anterior for powerful, sculpted shoulders.
Cable Front Shoulder Raise
Target your anterior deltoids with the Cable Front Shoulder Raise. This isolation exercise builds shoulder strength and definition.
Cable Front Raise
Sculpt strong, defined shoulders with the Cable Front Raise. This isolation exercise targets your anterior deltoids, helping to build frontal shoulder
Cable Forward Raise
Target your anterior deltoids with the Cable Forward Raise. This isolation exercise builds shoulder strength and definition by lifting a cable handle
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