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.

Quick Facts

How to Do Cable One Arm Lateral Raise

Follow these step-by-step instructions to perform Cable One Arm Lateral Raise with proper form and technique.

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.

Muscles Worked

Understanding which muscles Cable One Arm Lateral Raise targets helps you integrate it effectively into your training program.

Benefits of Cable One Arm Lateral Raise

Incorporating Cable One Arm Lateral Raise into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Delts Development: Cable One Arm Lateral Raise directly targets and strengthens the Delts, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Traps and Triceps, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable One Arm Lateral Raise build real-world strength that transfers to daily activities and athletic performance.
• Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.

Safety Tips and Precautions

Performing Cable One Arm Lateral Raise safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable One Arm Lateral Raise, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Delts and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Delts typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable One Arm Lateral Raise, track these metrics during your workouts: