Cable one-arm lateral raise


Exercise details

  • Target muscles: Lateral Deltoid
  • Synergists: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezii, and Serratus Anterior
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Stand sideways in front of a low cable pulley, holding the stirrup in the hand farthest from the machine.
  2. Place your free hand on your hip for support.
  3. Bend forward a little at the hips.

Execution

  1. Keeping your elbow slightly bent, exhale as you raise the stirrup away from the pulley until your elbow is shoulder height.
  2. Hold for a count of two.
  3. Inhale as you lower the stirrup to the starting position in a controlled manner.
  4. Repeat for the desired number of repetitions.
  5. Repeat the exercise with your opposite arm.

Comments and tips

  • Keep your torso still, your back straight, and your elbow slightly bent.
  • Try to resist the lowering phase of the repetition.
  • Placing your free hand on your hip instead of holding on to something for support forces the recruitment of more muscles for stabilization.
  • As with all unilateral exercises, start the cable one-arm lateral raise with your weak side, and never do more repetitions with your strong side. This will promote the development of equal strength on both sides.

Cable one-arm lateral raise video

Sources


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