Synergists: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezius, and Serratus Anterior
Mechanics: Isolation
Force: Pull
Starting position
Stand sideways in front of a low cable pulley, holding the stirrup in the hand farthest from the machine.
Place your free hand on your hip for support.
Bend forward a little at the hips.
Execution
Keeping your elbow slightly bent, exhale as you raise the stirrup away from the pulley until your elbow is shoulder height.
Hold for a count of two.
Inhale as you lower the stirrup to the starting position in a controlled manner.
Repeat for the desired number of repetitions.
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.
