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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

Intermediate
Isolation
Pull
1 min per set2 min rest
Shoulders
Cable

Variations of Cable One Arm Lateral Raise

Cable Lying Cross Lateral Raise exercise targeting Shoulders and Deltoid Lateral
Isolation

Cable Lying Cross Lateral Raise

The Cable Lying Cross Lateral Raise targets the lateral deltoids for broader shoulders. Perform lying face down, pulling cables across your body.

Intermediate
ShouldersDeltoid LateralCable
Cable Lateral Raise exercise targeting Shoulders and Deltoid Lateral
Isolation

Cable Lateral Raise

Sculpt broader, rounder shoulders with the Cable Lateral Raise. This isolation exercise effectively targets your lateral deltoids for improved shoulder

Intermediate
ShouldersDeltoid LateralCable
Cable Front Raise exercise targeting Shoulders and Deltoid Anterior
Isolation

Cable Front Raise

Sculpt strong, defined shoulders with the Cable Front Raise. This isolation exercise targets your anterior deltoids, helping to build frontal shoulder

Intermediate
ShouldersDeltoid AnteriorCable
Cable Forward Raise exercise targeting Shoulders and Deltoid Anterior
Isolation

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

Intermediate
ShouldersDeltoid AnteriorCable

Description

The cable one arm lateral raise primarily targets the deltoids and upper traps. It's performed using a cable machine, pulling the cable with one arm from a low position to shoulder height.

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How to Do Cable One Arm Lateral Raise

  1. 1
    Setup

    Stand sideways next to a cable machine, setting the pulley to its lowest position and attaching a single-grip handle. Select your desired weight.

  2. 2
    Setup

    Grab the handle with the hand farthest from the machine, keeping a slight bend in your elbow and your arm fully extended downwards in front of your thigh. Maintain a slight forward lean in your torso.

  3. 3

    Keeping your elbow slightly bent and leading with your elbow, slowly raise your arm out to the side until your hand reaches approximately shoulder height. Exhale as you lift.

  4. 4

    Pause briefly at the top, focusing on squeezing your lateral deltoid, ensuring your shoulder remains depressed and not shrugging upwards.

  5. 5

    Control the weight as you slowly lower your arm back to the starting position, resisting the pull of the cable. Inhale during the eccentric phase.

Tips

  • To maximize lateral deltoid activation, focus on leading the movement with your elbow, imagining you are pouring a pitcher of water at the top of the raise.
  • Maintain a slight forward lean throughout the exercise; this helps to better isolate the lateral deltoid and reduce the involvement of the anterior deltoid and upper traps.
  • Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to enhance time under tension and promote greater muscle growth.
  • Keep your shoulder blade stable and depressed. Avoid shrugging your shoulder, which will shift the tension to your upper trapezius instead of your lateral deltoid.

Common Mistakes

  • ×Swinging the weight with momentum rather than controlled movement reduces muscle engagement; use a lighter weight and focus on a strict, deliberate raise.
  • ×Raising the arm too high, above shoulder level, can place undue stress on the shoulder joint and recruit other muscles; stop when your hand is roughly parallel to your shoulder.
  • ×Shrugging the shoulders up towards the ears recruits the traps instead of the lateral deltoids; keep your shoulders down and back throughout the entire range of motion.

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Frequently Asked Questions

What muscles does Cable One Arm Lateral Raise work?
Cable One Arm Lateral Raise primarily targets Deltoid Lateral. Secondary muscles include Deltoid Anterior, Serratus Anterior.
Is Cable One Arm Lateral Raise good for beginners?
Cable 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 One Arm Lateral Raise?
You need Cable to perform Cable 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 One Arm Lateral Raise?
To maximize lateral deltoid activation, focus on leading the movement with your elbow, imagining you are pouring a pitcher of water at the top of the raise. Maintain a slight forward lean throughout the exercise; this helps to better isolate the lateral deltoid and reduce the involvement of the anterior deltoid and upper traps. Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to enhance time under tension and promote greater muscle growth. Keep your shoulder blade stable and depressed. Avoid shrugging your shoulder, which will shift the tension to your upper trapezius instead of your lateral deltoid.
What are common mistakes when doing Cable One Arm Lateral Raise?
Swinging the weight with momentum rather than controlled movement reduces muscle engagement; use a lighter weight and focus on a strict, deliberate raise. Raising the arm too high, above shoulder level, can place undue stress on the shoulder joint and recruit other muscles; stop when your hand is roughly parallel to your shoulder. Shrugging the shoulders up towards the ears recruits the traps instead of the lateral deltoids; keep your shoulders down and back throughout the entire range of motion.

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Cable One Arm Lateral Raise

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