Shoulders · Cable machine

Cable One Arm Lateral Raise

The cable one arm lateral raise is an isolation exercise designed to target the lateral head of the deltoid. It maintains continuous mechanical tension throughout the movement and fits well toward the middle or end of an upper-body workout.

Muscles: Shoulders
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Stand sideways to a cable machine with the cable set at the lowest position.
Grab the handle with the hand furthest from the machine.
Keep a slight bend in your elbow and core engaged.
Raise your arm out to the side until it reaches shoulder height.
Lower back down with control.

Common mistakes

Swinging the torso to initiate the lift removes tension from the lateral deltoid and stresses the lower back.
Raising the arm significantly above shoulder level shifts the workload from the shoulder to the upper trapezius.
Locking out the elbow joint completely places unnecessary mechanical stress on the connective tissue.

Tips

Keep a slight, consistent bend in your elbow throughout the entire repetition.
Hold onto the cable frame with your free hand to stabilize your torso and prevent swaying.
Lower the cable slowly over two to three seconds to maximize time under tension during the eccentric phase.

Sets and reps

Perform 3 to 4 sets of 12 to 15 reps per side, taking 45 to 60 seconds of rest between arms to optimize muscle growth.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Is the cable lateral raise better than using dumbbells?

The cable provides continuous resistance from the very bottom of the rep, where dumbbells typically offer very little tension.

What should you do if you feel pinching pain in your shoulder during the movement?

Stop the exercise immediately and consult a healthcare professional if the discomfort persists.

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