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.
How to Do Cable One Arm Lateral Raise
- 1Setup
Stand sideways next to a cable machine, setting the pulley to its lowest position and attaching a single-grip handle. Select your desired weight.
- 2Setup
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
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
Pause briefly at the top, focusing on squeezing your lateral deltoid, ensuring your shoulder remains depressed and not shrugging upwards.
- 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.
Variations
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.
Cable Lateral Raise
Sculpt broader, rounder shoulders with the Cable Lateral Raise. This isolation exercise effectively targets your lateral deltoids for improved shoulder
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
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 Alternate Shoulder Press
Build strong, sculpted shoulders with the Cable Alternate Shoulder Press. This exercise targets your deltoids, improving strength and stability one arm at
Cable Upright Row
Perform the Cable Upright Row to sculpt strong, broad shoulders by targeting your lateral deltoids.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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