One-Arm Lateral Raise Cable

exercise_detail.description

The Cable One Arm Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It involves lifting a single arm out to the side using a cable machine, providing constant tension throughout the movement. This exercise helps in developing shoulder width and improving shoulder stability.

exercise_detail.how_to_perform

1. Stand sideways to a low pulley machine with your feet shoulder-width apart.
2. Attach a single handle to the low pulley and grab it with your outside hand, palm facing down.
3. Position your non-working hand on your hip or hold onto the machine for support.
4. Keep your working arm slightly bent at the elbow and maintain this angle throughout the exercise.
5. Exhale and raise your arm out to the side until it is parallel to the floor.
6. Pause briefly at the top of the movement, ensuring control.
7. Inhale and slowly lower the handle back to the starting position.
8. Repeat for the desired number of repetitions before switching arms.

exercise_detail.tips

• Maintain a slight bend in your elbow to reduce strain on the joint.
• Focus on moving through the shoulder joint, not the elbow or wrist.
• Keep your core engaged to maintain balance and stability.
• Avoid swinging or using momentum; control the movement at all times.
• Start with a lighter weight to master form before increasing resistance.
• Ensure your shoulder remains down and away from your ear throughout the lift.
• Perform the exercise in front of a mirror to monitor form and alignment.