Stand beside a low cable and lift one arm out to the side against the cable's resistance, focusing on the lateral deltoid. Maintain a controlled arc with a slight bend in the elbow throughout the movement.
How to do the Single Arm Lateral Raise (Cable)#
- Set the pulley to a low position and grasp the single handle with the hand closest to the machine.
- Step away until the cable has tension and stand tall with feet about hip-width apart.
- Keep a soft bend in the elbow and hold your wrist neutral as you prepare to lift.
- Raise your arm straight out to the side until it reaches shoulder level, keeping the torso still.
- Lower the handle slowly back to the starting position under control.
Muscles worked#
- Primary: Side delts
- Secondary: Traps, Front delts
Common mistakes#
- Leaning the torso to start the lift instead of using the shoulder.
- Shrugging the shoulder and engaging the traps while lifting.
- Using momentum or a fast swing rather than a controlled lift.
- Raising the arm too high above shoulder level.
