Cable Side Lying Lateral Raise

The Cable Side Lying Lateral Raise is a powerful exercise that targets the muscles of the shoulders and upper back. It is a variation of the traditional lateral raise that utilizes a cable machine to provide resistance. This exercise is highly effective in building strength and improving muscle definition in the deltoids, specifically the medial head. To perform the Cable Side Lying Lateral Raise, you'll need to attach a D-handle to the low pulley of a cable machine. Lie on your side perpendicular to the cable, with your legs stacked or slightly staggered for stability. Grasp the handle with the hand closest to the cable, ensuring your elbow is slightly bent and your palm is facing your body. Engage your shoulder muscles as you lift the cable away from your body, leading with your elbow and keeping your arm straight. Avoid excessive movement in your trunk and aim to lift the cable to about shoulder height. Pause for a second at the top of the movement, then slowly lower the cable back down in a controlled manner. Remember to use a weight that challenges you but still allows for proper form. It is crucial to maintain control throughout the exercise, focusing on the targeted muscles and avoiding any swinging or using momentum to lift the weight. As with any exercise, listen to your body and make adjustments as needed to prevent discomfort or injury. Incorporating the Cable Side Lying Lateral Raise into your workout routine can help enhance shoulder stability, posture, and overall upper body strength. It is a valuable exercise for those aiming to sculpt and strengthen their shoulders and upper back.

Instructions

• Start by lying on your side on a mat or bench, with your bottom arm extended straight out and your top arm resting on your hip.
• Attach a cable handle to the lowest attachment point on a cable machine, making sure to adjust the weight for your desired difficulty.
• Grab the cable handle with your top hand and place your bottom hand on your hip to stabilize yourself.
• Engage your core and keep your body in a straight line from head to toe.
• Keeping your arm straight with a slight bend at the elbow, slowly lift the cable handle away from your body and up towards the ceiling.
• Continue lifting until your arm is parallel to the floor, or until you feel a comfortable stretch in your shoulder.
• Pause at the top of the movement and then slowly lower the cable handle back down to the starting position.
• Repeat for the desired number of repetitions and then switch sides to work the other side of your body.

Tips & Tricks

• Focus on maintaining proper form throughout the entire range of motion
• Engage your core muscles to stabilize your body
• Start with a light weight and gradually increase the resistance as you get stronger
• Control the movement and avoid using momentum
• Keep your shoulder down and back to target the lateral deltoid muscles effectively
• Breathe out as you lift the weight and inhale as you lower it
• Don't lock your elbow at the top of the movement; maintain a slight bend
• Find the appropriate cable height and adjust it to your comfort
• Alternate sides to evenly work both shoulders
• Listen to your body and stop if you feel any pain or discomfort