Cable Single-Arm Lateral Raise

oec:cable-single-arm-lateral-raise

An isolation exercise that uses a low cable pulley to train the lateral deltoid through continuous tension.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Single-Arm Cable Lateral Raise, One-Arm Cable Lateral Raise, Cable Side Raise, Side raises on Cable, Lateral Rows on Cable, One Armed

How to do it

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.

Movement

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

Swinging the torso or using hip momentum to start the lift.: Hold the machine column firmly and maintain a rigid, braced torso throughout the entire set.
Shrugging the shoulder excessively at the top of the range.: Keep your shoulder blades pulled down to maximize tension on the lateral deltoid rather than the upper trapezius.
Bending and straightening the elbow to generate leverage.: Lock a slight bend in your elbow at the start and keep that joint angle fixed throughout the movement.

Safety

Stop the lift if you feel sharp anterior shoulder impingement or pain.

Muscles

Side deltoid prime mover
Supraspinatus synergist
Front deltoid synergist
Middle trapezius synergist
Lower trapezius synergist
Serratus anterior synergist
Obliques stabilizer

Joints

Shoulder: Abduction
Shoulder blade: Upward rotation, Elevation

Details

Movement: Shoulder raise isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: push
Laterality: unilateral
Kinetic chain: open
Level: beginner
Equipment: Cable machine
Record: Repetitions and Load
Load: external, weight stack

variation of Cable Lateral Raise
substitute for Cable Lateral Raise
substitute for Dumbbell Lateral Raise
substitute for Machine Lateral Raise
substitute for Single-Arm Cable Lateral Raise

Sources

wger: Lateral Rows on Cable, One Armed, by wger.de (CC-BY-SA-3.0)

This record: CC-BY-SA-4.0.

Data

cable-single-arm-lateral-raise.json