Cable One Arm Lateral Raise

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a D-handle.
2. Stand sideways to the machine with your feet shoulder-width apart and a slight bend in your knees.
3. Reach across your body to grab the handle with the hand furthest from the machine using an overhand grip.
4. Place your non-working hand on your hip or hold the cable machine frame for stability.

How to do it

1. Exhale as you raise your arm out to the side in a wide arc until it reaches shoulder height, keeping a slight bend in the elbow.
2. Lead the movement with your elbow and the back of your hand to ensure the lateral deltoid is doing the work.
3. Pause for a moment at the peak of the contraction to maximize muscle fiber recruitment.
4. Inhale as you slowly lower the weight back across your body to the starting position with a controlled 2-3 second tempo.

Form checklist

• Keep your torso upright and stationary; do not use momentum or lean to swing the weight.
• Maintain a slight bend in the elbow to protect the joint and keep tension on the muscle.
• Keep your shoulder blades depressed and avoid shrugging your shoulder toward your ear.
• Stop the movement once your arm is parallel to the floor to prevent excessive trap involvement.

Pro tips

• Lean your body slightly away from the machine while holding the frame to increase the range of motion and tension at the bottom of the lift.
• Think about pushing the handle 'out' toward the side wall rather than 'up' to better isolate the lateral head of the deltoid.

Make it harder

• Perform the movement with the cable running behind your back to change the resistance profile and increase the stretch on the deltoid.
• Add a 2-second isometric hold at the top of every repetition to increase time under tension.

Frequently asked

What muscles does the cable one arm lateral raise work?

The cable one arm lateral raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the cable one arm lateral raise?

The cable one arm lateral raise uses cable.

Is the cable one arm lateral raise good for beginners?

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

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques