Cable Bent Over One Arm Lateral Raise

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a D-handle.
2. Stand sideways to the machine with feet shoulder-width apart and knees slightly bent.
3. Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and your non-working hand on your thigh or the cable machine for support.
4. Grasp the handle with the hand furthest from the machine using a neutral or overhand grip.

How to do it

1. With a slight bend in your elbow, exhale as you pull the cable out and up in a wide arc until your arm is level with your shoulder.
2. Focus on leading the movement with your elbow, keeping your wrist firm and your torso stationary to avoid using momentum.
3. Inhale as you slowly lower the weight back to the starting position, maintaining tension on the muscle throughout the descent.
4. Maintain a controlled 2-1-2 tempo, ensuring a brief pause at the top of the movement.

Form checklist

• Keep your back flat and core engaged to prevent spinal rotation or arching.
• Avoid swinging your torso; the only movement should occur at the shoulder joint.
• Keep your neck in a neutral position, looking at a spot on the floor about three feet in front of you.
• Ensure your arm moves directly out to the side, not backward toward your hips.

Pro tips

• Think about 'pushing' the handle away from your body toward the walls to maximize rear delt engagement and minimize trap dominance.
• Stop the movement just before the weight stack touches down to keep constant tension on the deltoid throughout the entire set.
• Experiment with a slight internal rotation (thumb pointing down) to further isolate the posterior head of the deltoid.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
• Perform the eccentric (lowering) phase over a 4-second count to maximize muscle fiber recruitment.

Frequently asked

What muscles does the cable bent over one arm lateral raise work?

The cable bent over one arm lateral raise primarily targets the deltoids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable bent over one arm lateral raise?

The cable bent over one arm lateral raise uses cable.

Is the cable bent over one arm lateral raise good for beginners?

The cable bent over one arm lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques