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shoulders

Cable One-Arm Lateral Raise

A one-arm lateral raise using a low cable, which keeps tension on the shoulder through the whole movement.

beginnercable machinesingle handle attachment

Cable One-Arm Lateral Raise, start position
START
Cable One-Arm Lateral Raise, end position
END
BEFORE YOU START2
  1. Set the pulley to the lowest position and attach a single handle.
  2. Choose a light weight with the pin.
HOW TO DO IT

Get into position

  1. Stand side-on to the machine with the cable next to your left leg.
  2. Grab the handle with your right hand, across your body, palm facing in.
  3. Hold the frame with your left hand for balance.

Check: You are standing side-on with the handle in your far hand, resting in front of your thigh.

Raise

  1. Raise your right arm out to the side until your hand is level with your shoulder. Keep a slight bend in the elbow.
  2. Pause for a second at the top.

Check: Your arm is straight out to the side at shoulder height, palm facing down, and your trunk is upright.

Lower slowly

  1. Lower the weight slowly back to the start.

Check: The weight is back at the start and your trunk has not moved.

That is one rep. Do all the reps on one side, then turn around and do the other arm.

Breathe out as you raise in about 1 second; pause; breathe in as you lower over 2 seconds.

MUSCLES WORKED
Cable One-Arm Lateral Raise: muscles worked, front view
Cable One-Arm Lateral Raise: muscles worked, back view

delts

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES2
  • Swinging the weight up with the body. Momentum, not the shoulder, lifts the weight. Fix: Stand still; if you have to rock, the weight is too heavy.
  • Shrugging the shoulders up toward the ears. Fix: Keep your shoulders down; lift with the arm, not the neck.
SAFETY2
  • Use light weights; the shoulder muscles are small.
  • Stop at shoulder height; going higher pinches the shoulder.
EQUIPMENT SETTINGS
  • cable machine · pulley: lowest position
RELATED EXERCISES

easier: dumbbell lateral raise

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