Cable Single Arm Lateral Raise: How To, Form & Muscles Worked

Name: Cable Single Arm Lateral Raise — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: 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.

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 Cable Single Arm Lateral Raise#

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 (Lateral Deltoid)
Secondary: Traps (Trapezius), Front delts (Anterior Deltoid)

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.

Frequently asked questions#

What muscles does the Cable Single Arm Lateral Raise work?

The Cable Single Arm Lateral Raise primarily works the side delts. The traps, front delts assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the traps, front delts, lighten the load and slow the lowering phase.

What equipment do I need for the Cable Single Arm Lateral Raise?

The Cable Single Arm Lateral Raise needs the following: Cable. Nothing beyond that is required to run the movement as described above.

Is the Cable Single Arm Lateral Raise suitable for beginners?

Yes. The Cable Single Arm Lateral Raise is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Cable Single Arm Lateral Raise?

Cable Lateral Raise, Cable Overhead Press, Cable Upright Row all train the same primary muscles as the Cable Single Arm Lateral Raise. Pick whichever one matches the equipment in front of you.

How to do the Cable Single Arm Lateral Raise#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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