One-Arm Cable Lateral Raise

enums.exercise_tag.STRENGTH

exercise_detail.body_part: enums.body_part.SHOULDERS

exercise_detail.description

The Single Arm Cable Side Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It involves lifting a cable handle to the side of the body, focusing on shoulder abduction. This exercise helps in building shoulder width and improving shoulder stability.

exercise_detail.how_to_perform

Stand sideways to a cable machine with your feet shoulder-width apart.
Set the pulley to the lowest position and attach a single handle.
Grasp the handle with the hand furthest from the machine, keeping your arm straight and close to your body.
Engage your core and maintain a slight bend in your knees.
Slowly lift the handle out to the side until your arm is parallel to the floor.
Pause briefly at the top of the movement, ensuring you feel the contraction in your shoulder.
Lower the handle back to the starting position in a controlled manner.
Repeat for the desired number of repetitions before switching arms.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.tips

Keep your movements slow and controlled to maximize muscle engagement.
Avoid using momentum; focus on using your shoulder muscles to lift the weight.
Maintain a slight bend in your elbow throughout the exercise to reduce joint strain.
Ensure your torso remains upright and stable, avoiding any leaning or twisting.
Start with a lighter weight to master form before progressing to heavier loads.
Breathe out as you lift the weight and inhale as you lower it back down.

exercise_detail.common_mistakes

Using too much weight, leading to momentum-based swinging rather than controlled lifting.
Raising the arm above shoulder height, causing unnecessary strain on the shoulder joint.
Allowing the torso to lean excessively, reducing the isolation of the deltoid muscle.
Failing to maintain a slight bend in the elbow, increasing stress on the elbow joint.
Not keeping the wrist neutral, which can lead to wrist strain.
Starting the movement with the cable too slack, reducing tension on the muscle.
Allowing the shoulder to internally rotate, which can disengage the lateral deltoid.
Neglecting to engage the core, leading to instability and poor posture during the exercise.
Rushing through the movement without pausing at the top, decreasing muscle activation.
Not returning to the starting position with control, risking loss of tension and form.