Cable Lying Single Arm Cross Lateral Raise

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and place a flat bench perpendicular to the machine.
2. Lie flat on your back on the bench so your working shoulder is aligned with the pulley.
3. Reach across your torso and grab the handle with the hand furthest from the cable stack.
4. Position your feet flat on the floor or the bench for stability.

How to do it

1. Exhale as you pull the cable across your body and out to the side in a wide arc until your arm is level with your shoulder.
2. Keep a slight, fixed bend in your elbow and lead the movement with your knuckles.
3. Inhale as you slowly lower the weight back across your chest to the starting position near the opposite hip.
4. Perform the movement with a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).

Form checklist

• Keep your shoulder blades retracted and depressed against the bench throughout the set.
• Ensure your wrist stays neutral and does not curl during the lift.
• Avoid rotating your torso or lifting your back off the bench to move the weight.
• Stop the upward phase when your arm is parallel to the floor to keep tension on the delt.

Pro tips

• Think about 'sweeping' the hand out toward the wall rather than lifting it toward the ceiling to better isolate the lateral deltoid.
• Maintain a 'soft' elbow to protect the joint while ensuring the deltoid carries the load.
• Focus on the stretch at the bottom of the movement where the hand crosses the midline of the body.

Make it harder

• Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
• Perform a 2-second isometric hold at the peak of the contraction.

Frequently asked

What muscles does the cable lying single arm cross lateral raise work?

The cable lying single arm cross lateral raise primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the cable lying single arm cross lateral raise?

The cable lying single arm cross lateral raise uses cable.

Is the cable lying single arm cross lateral raise good for beginners?

The cable lying single arm cross lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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