.gif)
Description
The Cable One Arm Lateral Raise is an effective exercise performed on a cable machine with one hand, isolating the side shoulder (lateral deltoid) muscle. Performing it unilaterally allows each shoulder to work independently, making it highly effective in correcting muscle imbalances. Thanks to the continuous resistance provided by the cable, the lateral deltoid remains under maximum activation throughout the movement. Unlike the classic dumbbell lateral raise, tension is maintained even at the bottom position. This is a critical movement for shoulder width and a V-taper physique. When performed regularly, it provides significant improvements in lateral deltoid hypertrophy, shoulder width, and symmetry.
Step-by-Step Instructions
- 1
Attach a single handle to the low pulley of a cable machine.
- 2
Stand next to the cable machine, positioning yourself at a 90-degree angle to it.
- 3
Grasp the handle with the hand furthest from the cable (e.g., use your right hand if standing on the left side).
- 4
You can use your other hand to hold onto the machine for support.
- 5
Start with your arm in front of your body and your elbow slightly bent.
- 6
Keep your back straight and brace your core.
- 7
Raise your arm out to the side until it reaches shoulder level.
- 8
Squeeze your lateral deltoid maximally at the top position.
- 9
Lower the handle back to the starting position in a controlled manner.
- 10
Complete the desired number of repetitions, then switch to the other arm.
Key Points
- ✓Each arm works independently.
- ✓The arm should be raised to shoulder level.
- ✓Keep the elbow slightly bent.
- ✓Maintain continuous cable tension.
- ✓Squeeze the lateral deltoid at the top.
Common Mistakes
- ✗Raising the arm above shoulder level - engages the traps.
- ✗Swinging the weight - uses momentum.
- ✗Using too much weight - compromises form.
- ✗Bending the elbow too much - reduces range of motion.
- ✗Arching the back - ruins posture.
Breathing
Exhale as you raise the weight, inhale as you lower it.
Muscle Activation
Safety
Precautions
- Individuals with acute shoulder injuries should exercise caution.
Safety Tips
- Start with a light weight.
- Stop the exercise if your form breaks down.
Frequently Asked Questions
Which muscles does Cable One Arm Lateral Raise work?
Cable One Arm Lateral Raise primarily works these muscles: Yan Omuz. It also engages: Trapez, Ön Omuz.
Is Cable One Arm Lateral Raise suitable for beginners?
Cable One Arm Lateral Raise is a Beginner level exercise. Learning difficulty: Easy.
Can Cable One Arm Lateral Raise be done at home?
Cable One Arm Lateral Raise usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Cable One Arm Lateral Raise?
One of the most common mistakes: Raising the arm above shoulder level - engages the traps.
How many sets and reps for Cable One Arm Lateral Raise?
Recommended: 3-4 sets and 12-15 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Maximally isolates the lateral deltoid.
- ✓Provides continuous cable tension.
- ✓Corrects muscle imbalances.
- ✓Ideal for building shoulder width.
- ✓Helps build a V-taper physique.
- ✓Unilateral focus increases mind-muscle connection.