Cable One Arm Lateral Raise

Cable One Arm Lateral Raise

The Cable One Arm Lateral Raise is a fantastic exercise for targeting and sculpting your shoulders. Using a cable machine adds resistance and stability, allowing you to effectively isolate and strengthen the lateral deltoid muscles in your shoulders. To perform this exercise, you'll need a cable machine with a low pulley attachment and a D-handle. Begin by standing with your feet shoulder-width apart, facing away from the cable machine. Grab the D-handle with your right hand and position your arm straight down at your side, palm facing inward. Keeping your arm straight, exhale as you lift the weight out to the side, away from your body, until your arm is parallel to the floor. Focus on contracting your shoulder muscles throughout the movement. Hold the peak contraction for a brief moment and then slowly lower the weight back to the starting position. The Cable One Arm Lateral Raise can be customized to suit your fitness goals. You can adjust the weight by adding or removing weight plates on the cable machine. Additionally, you can change the angle of the cable machine to target different areas of the shoulder, from the front to the rear deltoids. To maximize the benefits of this exercise, it's important to maintain proper form and control throughout each repetition. Avoid using momentum or swinging your body to lift the weight. Instead, concentrate on smooth and controlled movements, focusing on the mind-muscle connection. Remember to always start with a weight that challenges you but allows you to maintain proper form. Gradually increase the resistance as you become stronger and more comfortable with the exercise. Aim for 3-4 sets of 10-15 repetitions per arm, resting for about 60 seconds between sets. Incorporate the Cable One Arm Lateral Raise into your shoulder workout routine to develop strong, balanced, and well-defined shoulders.


  • Stand with your feet shoulder-width apart, facing a cable machine.
  • Attach a D-handle to the low pulley of the cable machine.
  • Grasp the handle with your right hand and stand far enough away from the machine to create tension in the cable.
  • Keep your back straight and your core engaged.
  • Exhale and slowly raise your arm out to the side, maintaining a slight bend in the elbow.
  • Continue raising your arm until it is parallel to the floor or slightly higher.
  • Hold the position for a brief pause and focus on squeezing your deltoid muscles.
  • Inhale and slowly lower your arm back to the starting position, controlling the movement.
  • Complete the desired number of repetitions with your right arm before switching to the left arm.
  • Note: Keep the movement controlled and avoid using momentum to lift the weight.

Tips & Tricks

  • Focus on maintaining a good posture throughout the exercise to avoid strain on the neck and back.
  • Engage your core muscles to stabilize your body and support the movement.
  • Start with lighter weights and gradually increase the resistance as your strength improves.
  • Perform the exercise in a controlled and smooth motion, avoiding any jerking or swinging movements.
  • Exhale as you lift the cable, and inhale as you lower it down to optimize your breathing.
  • Keep your arm slightly bent and avoid locking your elbow to prevent unnecessary stress on the joint.
  • Visualize your shoulder muscles working as you perform the exercise to enhance mind-muscle connection.
  • Don't let your shoulder shrug up towards your ear. Keep them relaxed and focus on the lateral movement.
  • Include this exercise as part of a well-rounded shoulder workout routine for balanced and comprehensive development.
  • Consult with a fitness professional to ensure proper form and technique for maximizing the benefits of this exercise.


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