Single-Arm Cable Lateral Raise overview
The Single-Arm Cable Lateral Raise is a unilateral exercise that targets the lateral deltoids, helping to improve shoulder width and definition. This movement also enhances muscle balance, engages the core, and contributes to overall shoulder development. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Single-Arm Cable Lateral Raise in your strength training routine.
The Single-Arm Cable Lateral Raise primarily targets the lateral deltoids, emphasizing the middle portion of the shoulder.
Single-Arm Cable Lateral Raise – how to perform
- Step 1: Set up a cable machine with a D-handle attached at the lowest position.
- Step 2: Stand facing the cable machine, grasping the handle with one hand, palm facing down.
- Step 3: Position your feet shoulder-width apart for stability.
- Step 4: Keep a slight bend in the elbow and maintain a neutral spine.
- Step 5: Initiate the movement by lifting your arm laterally to the side, reaching shoulder height or slightly above.
- Step 6: Squeeze your lateral deltoid at the top of the movement.
- Step 7: Slowly lower your arm back to the starting position with control.
Perform each repetition with controlled movements, focusing on the contraction of the lateral deltoid.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Keep a slight bend in your elbow to reduce stress on the joint.
- Maintain a neutral spine and avoid excessive leaning or twisting.
- Engage your core muscles for stability throughout the movement.
- Control the speed of the exercise to maximize muscle engagement.
Variations
- Seated Single-Arm Cable Lateral Raise: Perform the exercise while seated for a different angle of engagement.
- Partial Range of Motion: Focus on the top half or bottom half of the movement to create variation.
- Paused Reps: Introduce a brief pause at the top of each repetition for increased time under tension.
- Reverse Grip Single-Arm Cable Lateral Raise: Perform the exercise with a reverse (palms facing up) grip for a different emphasis on the lateral deltoid.