CABLE ONE-ARM LATERAL RAISE
Lateral deltoid isolation for width and definition
Primary Muscles
Exercise Description
Stand sideways to the cable machine and grasp the handle with the outside hand. Maintain a soft elbow bend and a neutral wrist. Raise the arm to shoulder height without swinging, then lower slowly under control. Repeat for reps.
How To Perform
Set a cable at the lowest position. Stand sideways to the stack with feet hip-width apart and the handle in the outside hand.
Brace your core, set shoulders down and back, and keep a slight bend in the working elbow with a neutral wrist.
Initiate by driving the hand outward in a wide arc until the arm reaches shoulder height. Avoid shrugging or leaning.
Pause briefly at the top while keeping tension on the lateral deltoid.
Lower the handle slowly to the start position under control, resisting the pull of the cable. Repeat for the prescribed reps, then switch sides.
Expert Tips
Choose a conservative load - Using too much weight invites swinging and shoulder compensation; prioritize strict control throughout.
Minimize body sway - Keep ribs down and torso still to keep the line of pull on the lateral deltoid rather than the traps.
Maintain a neutral wrist - A neutral wrist reduces strain and helps keep tension where you want it—on the mid delts.
Add a top-range pause - A 1-second pause at shoulder height increases time under tension and improves mind–muscle connection.
Common Mistakes
Going too heavy - Excessive load leads to swinging, shrugging, and poor mechanics that reduce delt activation.
Swinging the body - Using momentum shifts tension off the target muscle and increases injury risk.
Locked or overly bent elbow - Keep a slight, consistent elbow bend to reduce joint stress and maintain a smooth arc.
Info – Cable One-Arm Lateral Raise
The Cable One-Arm Lateral Raise targets the lateral deltoid, promoting shoulder width and definition. Common mistakes include using too much weight and swinging the body, which reduces effectiveness. Focus on controlled movement, maintain a slight elbow bend, and keep the wrist neutral. Beginners should use lighter loads to master technique; advanced lifters can add a pause at the top for more intensity. This exercise integrates well into upper body or shoulder-focused sessions for balanced development.
Equipment Required
Cable machine