Cable One Arm Lateral Raise
Description
The cable one-arm lateral raise uses a low cable to perform a single-arm lateral raise, targeting the lateral deltoid with constant cable tension. Unlike dumbbells, the cable provides resistance even at the bottom of the movement.
Muscle Group
Equipment Required
Cable One Arm Lateral Raise Instructions
- Set a cable to the lowest position. Attach a D-handle.
- Stand sideways to the cable. Grip the handle with your far hand (cable crosses behind your body).
- Stand tall. Arm at your side, slight elbow bend.
- Raise your arm out to the side to shoulder height.
- Squeeze your lateral delt at the top.
- Lower under control.
- Complete reps, then switch sides.
- Use light to moderate weight. Aim for 12 to 15 reps per side.
Cable One Arm Lateral Raise Form & Visual
Cable One Arm Lateral Raise Benefits
- Constant cable tension even at the bottom
- Superior to dumbbells for constant tension
- Strict unilateral isolation
- Easy to load progressively
- Builds the lateral delt cap
- Reveals left-right imbalances
Cable One Arm Lateral Raise Muscles Worked
- Lateral deltoid (primary)
- Anterior deltoid (slight)
- Upper trapezius (slight)
Cable One Arm Lateral Raise Variations & Alternatives
- Cable Lateral Raise (bilateral)
- Dumbbell Lateral Raise
- Cable Front Raise
- Behind-the-Back Cable Lateral Raise
- Leaning Cable Lateral Raise
