cable-one-arm-lateral-raise
Set up a cable machine with a D-handle attachment at the lowest pulley position. Stand sideways to the machine, grasping the handle with the arm furthest from the machine, allowing the cable to cross your body.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- deltoid (medial head)
Secondary muscles
- trapezius (upper)
- supraspinatus
- deltoid (anterior head)
- deltoid (posterior head)
Target muscles
- shoulder
How to perform
- 1
Set up a cable machine with a D-handle attachment at the lowest pulley position.
- 2
Stand sideways to the machine, grasping the handle with the arm furthest from the machine, allowing the cable to cross your body.
- 3
Maintain a slight bend in your elbow and a stable core, keeping your chest up and shoulders back.
- 4
Exhale and raise your arm out to the side, leading with your elbow, until it's roughly parallel to the floor.
- 5
Avoid shrugging your shoulder or using momentum; focus on isolating the side deltoid.
- 6
Inhale and slowly lower the handle back to the starting position with control.
- 7
Complete all repetitions on one side before switching to the other.
Safety & form
Train smart. Read these notes before adding heavy load.
