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

IntermediateShoulders Cable

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

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Variations of Cable One Arm Lateral Raise

Isolation

Cable Lying Cross Lateral Raise

Shoulders · Deltoid Lateral · Cable

Intermediate

Isolation

Cable Lateral Raise

Shoulders · Deltoid Lateral · Cable

Intermediate

Isolation

Cable Front Raise

Shoulders · Deltoid Anterior · Cable

Intermediate

Isolation

Cable Forward Raise

Shoulders · Deltoid Anterior · Cable

Intermediate

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

01
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.
02
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.
03
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.
04
Pause briefly at the top, focusing on squeezing your lateral deltoid, ensuring your shoulder remains depressed and not shrugging upwards.
05
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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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.