Cable Single 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 cable machine and reach across your body to grab the handle with the hand furthest from the machine.
3. Take a small step away from the machine to create initial tension, maintaining a shoulder-width stance and a slight bend in the knees.
4. Hold the machine with your non-working hand for stability and keep your chest up with a neutral spine.

How to do it

1. Exhale as you raise your arm out to the side in a wide arc, keeping a slight bend in your elbow and moving in the scapular plane (slightly in front of the torso).
2. Continue the movement until your hand is roughly at shoulder height, ensuring your elbow and hand rise together.
3. Pause for a split second at the peak of the movement to maximize the contraction of the lateral deltoid.
4. Inhale as you slowly lower the weight back to the starting position over a 2-3 second count, maintaining control against the cable's resistance.

Form checklist

• Keep your torso stationary; avoid leaning or using momentum to swing the weight up.
• Lead the movement with your elbow to ensure the lateral deltoid is doing the work.
• Keep your shoulder blades pulled down and back to prevent the upper traps from taking over.
• Maintain a consistent, slight bend in the elbow throughout the entire set.

Pro tips

• Lean slightly away from the cable machine while holding the frame to increase the range of motion and tension at the bottom of the movement.
• Think about pushing the handle 'out' toward the walls rather than 'up' to better engage the side delt.

Make it harder

• Add a 2-second isometric hold at the top of every repetition to increase time under tension.
• Perform the movement with the cable running behind your legs to change the resistance profile and challenge the muscle at a different angle.

Frequently asked

What muscles does the cable single arm lateral raise work?

The cable 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 single arm lateral raise?

The cable single arm lateral raise uses cable.

Is the cable single arm lateral raise good for beginners?

Yes. The cable single arm lateral raise is a beginner-friendly movement and a strong foundation to build on.

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