Cable Side Lying Single Arm Lateral Raise

Muscles worked

Setup

1. Place a flat bench perpendicular to a cable machine with the pulley set to the lowest position.
2. Lie on your side on the bench, facing away from the machine, with your head furthest from the pulley.
3. Reach across your body with your top arm to grab the D-handle using an overhand grip.
4. Position your body so the cable is aligned directly with your shoulder joint.

How to do it

1. Exhale as you raise the handle in a wide arc away from your body until your arm is perpendicular to your torso.
2. Maintain a slight, fixed bend in the elbow and lead the movement with your knuckles.
3. Inhale and slowly lower the weight back to the starting position, resisting the pull of the cable to maintain tension.
4. Perform the movement with a controlled tempo, typically 2 seconds up and 2 seconds down.

Form checklist

• Keep your torso glued to the bench; do not roll your hips or shoulders backward to create momentum.
• Ensure the movement occurs only at the shoulder joint, keeping the elbow angle static.
• Stop the upward phase when your arm is roughly parallel to the floor to keep tension on the deltoid.
• Keep your neck neutral and avoid shrugging the weight toward your ear.

Pro tips

• Think about 'pushing the handle away' toward the wall rather than lifting it up to better engage the lateral head of the deltoid.
• Focus on the bottom of the movement where the muscle is fully stretched, as this is where the cable provides the most unique benefit compared to dumbbells.

Make it harder

• Pause for 1-2 seconds at the peak of the contraction to maximize motor unit recruitment.
• Use a wrist cuff instead of a handle to eliminate grip strength as a limiting factor and isolate the shoulder further.

Frequently asked

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

The cable side lying single arm lateral raise primarily targets the deltoids, and also works the rotator cuff and trapezius as secondary muscles.

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

The cable side lying single arm lateral raise uses cable.

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

The cable side lying single arm 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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