Cable Bent-Over One Arm Lateral Raise

The Cable Bent-Over One Arm Lateral Raise is an excellent exercise that targets the muscles in your shoulders, primarily the medial deltoid. This unilateral movement not only helps in developing shoulder strength, but also improves stability and balance on each side of your body. To perform this exercise, you will need access to a cable machine. Stand with your feet shoulder-width apart, facing the cable machine. Adjust the height of the cable so that it is level with your working arm. Grasp the handle with an underhand grip and step back so that there is tension on the cable. Next, bend your knees slightly and hinge at your hips, maintaining a neutral spine. Your torso should be almost parallel to the ground, with your working arm hanging straight down and your non-working hand resting on your thigh for support. Now, initiate the movement by slowly lifting your working arm out to the side, keeping your elbow slightly bent and leading with your elbow rather than your hand. Focus on squeezing your shoulder muscle as you lift and pausing for a brief moment at the top of the movement. Remember to keep your core engaged and maintain proper form throughout the exercise. You should avoid any jerking or swinging motions, as this can lead to injury and take the focus away from your targeted muscle group. Incorporating the Cable Bent-Over One Arm Lateral Raise into your shoulder workout routine can help you achieve well-rounded shoulder development for a more balanced physique. Keep in mind that proper weight selection and form are key to maximizing the benefits of this exercise.

Instructions

• Stand facing a cable machine with your feet shoulder-width apart and your knees slightly bent.
• Grab the handle of the cable machine with one hand, palm facing inwards.
• Bend your waist so that your upper body is parallel to the floor.
• Allow your arm to hang straight down with a slight bend at the elbow.
• Keeping your core engaged and your back straight, exhale as you raise your arm straight out to the side until it is parallel to the floor.
• Pause for a moment at the top of the movement and squeeze your shoulder muscle.
• Inhale as you slowly lower your arm back to the starting position.
• Repeat for the desired number of repetitions and then switch arms.
• Remember to maintain proper form throughout the exercise.

Tips & Tricks

• Maintain a neutral spine throughout the exercise.
• Engage your core for stability.
• Keep your shoulder blades pulled back and down.
• Focus on lifting from your shoulder, not your elbow.
• Use a controlled and slow movement to avoid momentum.
• Exhale as you raise the weight and inhale as you lower it.
• Start with a lighter weight to ensure proper form and gradually increase as you get stronger.
• Don't let your body sway or twist during the movement.
• Stretch your shoulder and back muscles after completing the exercise.
• Consult with a fitness professional for personalized guidance and modifications.