Exercise technique

cable one arm lateral raise

The cable one arm lateral raise is an isolation exercise targeting the deltoid muscles, particularly the lateral (side) head. It is performed using a cable machine, which provides constant tension throughout the movement. This exercise helps build shoulder width and strength.

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How do you perform this exercise?

  1. Stand with your feet shoulder-width apart, facing the cable machine.
  2. Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable.
  3. Keep your arm straight and slowly raise it out to the side until it is parallel to the ground.
  4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Which other muscles are involved?

Traps, Triceps.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

dumbbell seated lateral raise v. 2

Delts · Dumbbell

cable lateral raise

Delts · Cable

cable seated rear lateral raise

Delts · Cable

dumbbell incline one arm lateral raise

Delts · Dumbbell

dumbbell lying one arm rear lateral raise

Delts · Dumbbell

landmine lateral raise

Delts · Barbell

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