# Cable Single Arm Lateral Raise (Version 2) - Canonical: https://fitwill.app/exercise/8901/cable-single-arm-lateral-raise-version-2/ - Media ID: 8901 - Primary muscle: Shoulders - Body part: Shoulders - Equipment: Cable Handle - Video: https://fitwill.app/videos/8901/cable-single-arm-lateral-raise-version-2.mp4 ## Description The Cable Single Arm Lateral Raise (Version 2) is a standing single-arm isolation exercise performed on a cable machine with the pulley set to the low position. You stand side-on to the machine, grip the frame with your near hand for support, and hold the handle attachment with your working hand so the cable crosses in front of your thighs. From there you raise the arm out to the side until it reaches roughly shoulder height, then lower it back down under control. Because the cable pulls diagonally across your body rather than straight down, the tension on the side shoulder does not drop off at the bottom of the rep the way it does with a dumbbell. At the start position, where a dumbbell lateral raise offers almost no resistance, the cable is already loading the lateral deltoid. That makes this version especially useful for people who struggle to feel their side delts working in the first half of the movement. This exercise suits intermediate lifters looking to add focused volume to the middle deltoid, as well as anyone rehabbing around a dumbbell-only setup or dealing with strength imbalances between sides. Training one arm at a time also lets you spot and correct left-right differences in strength and control. The free hand braced on the machine gives you extra stability, which makes it easier to keep the torso still and let the shoulder do the work. Setup matters here. The pulley must be at the bottom, and your stance should put enough distance between you and the machine that the cable stays taut even when your arm hangs down. Stand too close and the resistance fades; lean away from the cable and you will turn the movement into a torso-driven swing rather than a shoulder raise. Keep the working arm nearly straight with only a soft bend in the elbow, and let the shoulder, not the wrist, lead the lift. Execution is simple but unforgiving of momentum. Raise the handle out and slightly forward of your body until your arm is level with your shoulder, pause briefly, then lower the arm slowly back toward your thigh while resisting the cable's pull. A common error is shrugging the working shoulder toward the ear as fatigue builds, which shifts work to the upper trapezius. Keep the shoulder blade quiet and the neck relaxed throughout. Use this exercise as an accessory after your main pressing or pulling work, typically for 2 to 4 sets of 10 to 15 reps per side. It pairs well with other lateral delt movements in a shoulder-focused day, or it can serve as the only lateral raise variation in a minimalist routine. Start lighter than you think you need; the constant cable tension makes moderate weights feel considerably harder than their dumbbell equivalents. ## Instructions 1. Set the pulley of the cable machine to the lowest position and attach a single handle. 2. Stand side-on to the machine with your working arm closest to the pulley, feet about hip-width apart, and step out far enough that the cable stays taut when your arm hangs at your side. 3. Grip the machine frame or the pulley support with your near hand at about chest height, and take the handle in your working hand with a neutral grip, palm facing your thigh. 4. Let the cable cross in front of your thighs, brace your core, and pull your shoulder blades down so you are not already shrugging before the rep begins. 5. Raise your straightened arm out to the side, leading with the elbow, until your hand is level with your shoulder and roughly parallel to the floor. 6. Pause for a moment at the top without letting your shoulder creep up toward your ear. 7. Lower the arm slowly back down in front of your body, resisting the cable's pull the entire way until your hand is near your thigh. 8. Exhale as you raise the arm and inhale as you lower it. 9. Complete all repetitions on one side, then switch stance, re-grip, and perform the same number on the other arm. ## Tips & Tricks - If the weight stack clanks down between reps, you are either standing too close to the machine or lowering too fast; step out a little further and slow the descent. - Watch for the elbow bending more as fatigue sets in. A slight fixed bend is fine, but turning the rep into a partial cable curl shifts work away from the side shoulder. - Do not let your torso rotate toward or away from the machine. The braced near hand is there to lock your trunk in place, so use it to stay square rather than to help heave the weight. - Aim your hand slightly forward at the top rather than straight out to the side if you feel any pinch in the shoulder joint. - The cable should pass in front of your thighs, not behind them. If it drags across your hip or leg, adjust your distance from the pulley before adding weight. - Keep your neck long and your face relaxed. Shrugging on every rep is a sign the load is too heavy for the lateral deltoid to handle alone. - A one-second pause at shoulder height builds far more control than bouncing the arm off the tension at the bottom. - Start with a light weight for the first set on each side to confirm the pulley height and your stance distance before committing to a working load. ## Frequently Asked Questions ### Which muscles does the Cable Single Arm Lateral Raise (Version 2) work? The side shoulders, specifically the lateral deltoid, are the primary movers. The front shoulders and upper traps assist, and the muscles stabilizing your shoulder blade and trunk work isometrically throughout. ### Why is the pulley set to the low position for this exercise? With the cable running from the floor up across your body, the side shoulder stays under tension even when your arm hangs down. A low pulley also creates the diagonal resistance path that makes the first half of the range harder than it would be with a dumbbell. ### Can beginners do the Cable Single Arm Lateral Raise (Version 2)? Yes, and the braced free hand actually makes it easier for beginners to control than a standing dumbbell lateral raise. Start with a light weight and focus on a smooth raise to shoulder height without shrugging. ### Should my arm be completely straight during the raise? Keep a small, fixed bend in the elbow rather than locking the joint. If the elbow bend increases during the set, the weight is likely too heavy and the arms are taking over. ### What is the most common mistake with this movement? Shrugging the working shoulder toward the ear as the arm lifts, which hands the work to the upper traps. Keep the shoulder blade pressed down and stop the set when you can no longer lift without the shrug. ### How does the cable version differ from a dumbbell lateral raise? The cable provides tension at the bottom of the rep, where a dumbbell offers almost none, and the resistance angle changes as your arm travels. Most lifters need less absolute weight on the cable version for the same effort. ### Why does the free hand hold the machine frame? Bracing the near hand on the machine stabilizes your torso so the working shoulder can move through a clean arc without body sway. It also lets you slightly lean into the cable if you want a longer range. ### How many sets and reps should I use? Two to four sets of 10 to 15 reps per side works well as an accessory movement after heavier pressing or pulling. Keep the weight moderate since the constant tension makes each rep demanding. ### What can I use if my gym has no cable machine? A single-arm dumbbell lateral raise is the closest substitute, though the bottom of the range loses tension. A resistance band anchored under your foot and crossed over your body can recreate a similar low-to-high resistance path. ### Is it safe if I feel pinching at the top of the raise? Stop there, reduce the range slightly, and angle your hand a touch forward instead of directly out to the side. If the discomfort persists at lighter loads, have a qualified professional assess the movement before continuing.