{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Single-Arm Cable Lateral Raise",
      "kind": "common"
    },
    {
      "text": "One-Arm Cable Lateral Raise",
      "kind": "common"
    },
    {
      "text": "Cable Side Raise",
      "kind": "common"
    },
    {
      "text": "Side raises on Cable",
      "kind": "common"
    },
    {
      "text": "Lateral Rows on Cable, One Armed",
      "kind": "misspelling"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "supraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-shoulder-raise"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "349"
  },
  "id": "oec:cable-single-arm-lateral-raise",
  "instructions": {
    "setup": [
      "Set the cable pulley to its lowest position or around mid-shin height and attach a single D-handle.",
      "Stand perpendicular to the cable machine with the working arm furthest from the pulley.",
      "Reach across your body with the working hand to grasp the handle, allowing a slight, comfortable bend in your elbow.",
      "Hold the machine upright with your non-working hand for added torso stability, keeping your feet hip-width apart and your chest tall."
    ],
    "steps": [
      "Initiate the movement by raising your working arm outward and slightly forward in the scapular plane.",
      "Lead with your elbow and lateral deltoid until your hand reaches roughly shoulder height.",
      "Pause briefly at the top to accentuate the peak contraction.",
      "Lower the handle smoothly along the same arc under control until your arm crosses back in front of your body.",
      "Complete all repetitions on one side before switching to the other arm."
    ],
    "breathing": "Exhale as you raise the cable out to the side; inhale as you lower the weight back across your body.",
    "cues": [
      "Lead with the elbow, not the wrist",
      "Reach out toward the walls rather than straight up",
      "Keep your shoulders depressed away from your ears"
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso or using hip momentum to start the lift.",
        "correction": "Hold the machine column firmly and maintain a rigid, braced torso throughout the entire set."
      },
      {
        "fault": "Shrugging the shoulder excessively at the top of the range.",
        "correction": "Keep your shoulder blades pulled down to maximize tension on the lateral deltoid rather than the upper trapezius."
      },
      {
        "fault": "Bending and straightening the elbow to generate leverage.",
        "correction": "Lock a slight bend in your elbow at the start and keep that joint angle fixed throughout the movement."
      }
    ],
    "safety": {
      "precautions": [
        "Stop the lift if you feel sharp anterior shoulder impingement or pain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Cable Single-Arm Lateral Raise",
  "previous_ids": [
    "oec:lateral-rows-on-cable-one-armed"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Lateral Rows on Cable, One Armed",
        "url": "https://wger.de/en/exercise/349/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-lateral-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-lateral-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-lateral-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-lateral-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:single-arm-cable-lateral-raise"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isolation exercise that uses a low cable pulley to train the lateral deltoid through continuous tension."
}