Cable Lying Bench Single Arm Cross Lateral Raise

Muscles worked

Setup

1. Position a flat bench perpendicular to a low cable pulley.
2. Lie flat on your back on the bench with your working shoulder aligned with the pulley.
3. Reach across your body with the arm furthest from the pulley to grasp the D-handle using an overhand grip.
4. Plant your feet firmly on the floor or the bench to stabilize your torso.

How to do it

1. Exhale and raise your arm in a wide arc out to the side until it is level with your shoulder and perpendicular to your torso.
2. Maintain a slight, fixed bend in your elbow and lead the movement with the back of your hand.
3. Inhale as you slowly lower the cable back across your chest to the starting position using a controlled 2-3 second tempo.
4. Complete the set on one side before switching to the opposite arm.

Form checklist

• Keep your shoulder blades retracted and pinned firmly against the bench throughout the set.
• Ensure your torso remains stationary; do not rotate your hips or chest to swing the weight.
• Stop the upward movement once your arm is parallel to the floor to keep tension on the deltoid.
• Maintain a neutral, firm wrist to prevent the forearm from taking over the movement.

Pro tips

• Focus on 'pushing' the handle away toward the side wall rather than just lifting it up to maximize lateral delt recruitment.
• Use a thumbless grip to help shift the focus away from the hand and onto the elbow drive.

Make it harder

• Add a 2-second isometric pause at the top of each repetition to emphasize peak contraction.
• Slow down the eccentric phase to 4 seconds to increase the time under tension during the stretch.

Frequently asked

What muscles does the cable lying bench single arm cross lateral raise work?

The cable lying bench single arm cross lateral raise primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the cable lying bench single arm cross lateral raise?

The cable lying bench single arm cross lateral raise uses cable.

Is the cable lying bench single arm cross lateral raise good for beginners?

The cable lying bench single arm cross lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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