Single-Arm Cable Lateral Raise

oec:single-arm-cable-lateral-raise

An isolation exercise that uses a low cable pulley to provide continuous tension across the shoulder during lateral abduction.

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: Cable Lateral Raises (Single Arm), One-Arm Cable Lateral Raise, Single-Arm Cable Side Raise, Cable Single-Arm Lateral Raise, Unilateral Cable Lateral Raise

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 with the working side turned away from the cable tower, or position the cable so the line of pull crosses in front of or behind your body.
Grasp the handle with the outside hand and hold the cable upright or machine frame with the non-working hand for stability.
Stand tall with a slight bend in your working elbow and a stable hip-width stance.

Movement

Raise your working arm out to the side in the scapular plane until your hand is roughly level with your shoulder.
Pause briefly at the top to accentuate the contraction in the lateral deltoid.
Lower the handle smoothly along the same arc back toward the starting position, resisting the cable's pull.
Complete the target repetitions, then switch sides and repeat.

Breathing

Exhale as you raise the cable out to your side; inhale smoothly as you lower it under control.

Cues

Lead with the elbow
Pour the water at the top
Keep your torso completely quiet

Common faults

Swinging the torso or using hip momentum to initiate the raise.: Hold the machine tower with the free hand, brace the core, and select a lighter weight that allows pure shoulder abduction.
Shrugging the shoulder excessively with the upper trapezius.: Keep your shoulder blade depressed and think of reaching outward toward the wall rather than straight upward.
Bending and extending the elbow dynamically during the rep.: Lock a slight, comfortable bend in your elbow from start to finish so the movement occurs solely at the shoulder joint.

Safety

Avoid raising the arm higher than shoulder height if you experience impingement or shoulder pain.

Muscles

Side deltoid prime mover
Supraspinatus synergist
Front deltoid synergist
Upper trapezius synergist
Middle 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 Cable Single-Arm Lateral Raise
substitute for Dumbbell Lateral Raise
substitute for Machine Lateral Raise

Sources

wger: Cable Lateral Raises (Single Arm), by carlos3c (CC-BY-SA-4.0)
wger: Unilateral Cable Lateral Raise, by polloperro (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

single-arm-cable-lateral-raise.json