One-Arm Cable Lateral Raise
Strength
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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.
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.
What Muscles Work
Primary Muscle:
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.
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.
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