Introduction
Exercise: Cable Lateral Raise One Arm
The cable lateral raise one arm is a targeted upper body exercise that primarily focuses on the lateral deltoids (side shoulder muscles). This movement strengthens and shapes these muscle groups, providing definition to your shoulders. It's particularly effective for individuals seeking well-rounded shoulder development, as it isolates the side delts during the lift. By engaging the cable machine, this exercise offers continuous resistance throughout the range of motion, making each rep more challenging than free weight alternatives.
Muscles Worked
- Primary: Lateral Deltoid (Middle Head)
- Secondary: Anterior Deltoid, Teres Minor, Serratus Anterior
How to Do It (Step-by-Step)
- Stand with your feet shoulder-width apart and a dumbbell in one hand, the other arm hanging by your side. Bend your elbows slightly.
- Raise the dumbbell to the side at shoulder height, keeping your elbow slightly bent.
- Keep your back straight, core engaged, and do not swing your body during the movement.
Tip: Maintain a slow and controlled tempo throughout the exercise to focus on muscle engagement and prevent injury.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
For optimal progression and adaptive training plans, consider using Auto Progression. Never forget your rest intervals with the help of a reliable Rest Timer.
Form Tips
- Maintain a neutral spine and engage your core to prevent excessive lower back arching.
- Keep your arms slightly bent, with elbows soft, throughout the exercise for better control and reduced strain on shoulder joints.
- Use a controlled motion, raising the weights to the side at a 45-degree angle instead of straight up or out to the side, for a more effective and targeted muscle activation.
When to Use It
- Targeting shoulder abduction for balanced development: Cable lateral raise one arm helps evenly build the medial and lateral deltoids, preventing dominance in one arm.
- Building functional upper body strength: Incorporating cable lateral raises can be beneficial for sports requiring rotational movements, such as golf or tennis.
- Enhancing posture and reducing shoulder imbalances: By focusing on the side deltoid muscles, this exercise can help correct rounding of the shoulders and improve overall posture.
Workout History keeps track of your progress and workouts to help you meet your fitness goals effectively.
The cable lateral raise targets the shoulders (deltoids), primarily the medial deltoid and the rear delts.
Isolating one arm allows for better focus, control, and targeted development, reducing the risk of imbalances between arms.
You'll need access to a cable machine with straight or rotary handles. Adjust the weight stack according to your fitness level.
Stand with your torso slightly bent forward, core engaged, back straight, and shoulders relaxed. Maintain this position throughout the exercise.
For beginners, aim for 2-3 sets of 10-12 reps per arm. As you progress, increase the number of sets, reduce the rest time between sets, or add weight to challenge yourself.