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Cable One Arm Lateral Raise

Cable One Arm Lateral Raise

The Cable One Arm Lateral Raise is a fantastic exercise that targets the muscles in your shoulders, particularly the side delts. This exercise is performed using a cable machine, which provides constant tension throughout the movement, leading to optimal muscle engagement and growth. By performing the Cable One Arm Lateral Raise, you can effectively strengthen and sculpt your shoulder muscles, enhancing your overall upper body strength and aesthetics. The lateral raise motion primarily focuses on your side delts, but it also recruits other muscles, such as the front and rear delts, upper back, and trapezius muscles, to assist in stabilizing the movement. What makes the Cable One Arm Lateral Raise unique is its ability to isolate each shoulder independently, allowing for a more balanced development and eliminating strength imbalances between the two sides. Additionally, the cable machine's adjustable weight stack allows for progressive overload, ensuring that you can consistently challenge your muscles and stimulate growth. To perform the Cable One Arm Lateral Raise effectively, it's crucial to maintain proper form throughout the exercise. Ensure that your core is engaged, and your back is straight to avoid unnecessary strain. By focusing on controlled and deliberate movements, you can maximize the effectiveness of this exercise and minimize the risk of injury. Incorporate the Cable One Arm Lateral Raise into your shoulder training routine to add variety and target specific muscles for a well-rounded shoulder development. As with any exercise, listen to your body, start with lighter weights, and gradually increase the resistance as you progress. Regularly incorporating this exercise into your fitness regimen will help you achieve strong, defined, and balanced shoulders.


  • Stand with your feet shoulder-width apart, holding onto a cable machine with your right hand.
  • Position yourself so that the cable is at approximately waist height.
  • Keep a slight bend in your knees and engage your core.
  • Keeping your back straight, exhale and raise your right arm out to the side until it is parallel to the floor.
  • Pause for a moment at the top and squeeze your shoulder muscles.
  • Inhale as you slowly lower your right arm back to the starting position.
  • Complete the desired number of repetitions, then switch sides and repeat the exercise with your left arm.

Tips & Tricks

  • Focus on maintaining proper form and alignment throughout the entire movement.
  • Engage your core muscles to stabilize your body during the exercise.
  • Control the weight or resistance, avoiding any swinging or jerking motions.
  • Start with lighter weights or resistance and gradually increase as you get stronger and more comfortable with the exercise.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Don't forget to breathe throughout the movement – exhale as you lift the weight and inhale as you lower it.
  • Keep your shoulder blades retracted and down, avoiding any shrugging or elevation of the shoulders.
  • Visualize the targeted shoulder muscles contracting as you lift the weight.
  • Incorporate variations of the exercise, such as performing it standing up or using different grips, to challenge your muscles in different ways.
  • Listen to your body and adjust the weight or resistance accordingly to prevent any pain or discomfort.


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