Exercise Profile

• Type: Isolation strength exercise using cable machine

• Equipment: Cable machine with single handle attachment at low pulley

• Purpose: Targets and isolates the lateral deltoid muscle for shoulder width and definition

Target Muscle Group

• Primary: Lateral deltoid (middle side of shoulder)

• Secondary: Anterior deltoid, trapezius, rotator cuff muscles

• Stabilizers: Core muscles and scapular stabilizers

Overview

The Cable One Arm Lateral Raise allows for precise targeting of the lateral deltoid by working one arm at a time with constant tension from the cable system. Compared to dumbbell raises, cables provide continuous resistance throughout the entire movement, promoting better muscle activation and shoulder stability. This unilateral approach helps correct muscle imbalances, improves mind-muscle connection, and enhances overall shoulder aesthetics and function.

Instructions

1. Setup:
   Attach a handle to the low pulley of a cable machine. Set an appropriate weight that allows controlled, strict form.
   Stand with your side facing the machine, feet shoulder-width apart for balance.

2. Starting Position:
   Hold the cable handle with the hand farthest from the pulley, arm straight down by your side, palm facing inward or slightly forward.
   Keep a slight bend in the elbow to protect the joint.

3. Execution:
   Exhale and raise your arm out to the side with control until the hand reaches shoulder height, creating a horizontal line with your arm parallel to the floor.
   Maintain the elbow bend and keep the arm slightly forward of the midline to reduce rotator cuff stress.

4. Top Position:
   Pause briefly at shoulder height to maximize deltoid activation.

5. Lowering Phase:
   Inhale and lower the handle slowly back to the starting position under control, maintaining constant tension in the cable.

6. Repetitions:
   Perform 10–15 reps per arm before switching sides.

Tips

• Keep your core tight and avoid leaning or swaying during the lift.

• Maintain a slight bend in your elbow throughout to reduce joint stress.

• Lead movement with the elbow, not the hand or wrist.

• Keep your shoulder blades pulled back and down for stability.

• Use moderate weight and emphasize slow, controlled repetitions.

• Performing one arm at a time improves focus and reduces compensation.

Avoid How to Perform

• Do not use momentum or swing the body during the raise.

• Avoid raising the arm beyond shoulder height to prevent trap takeover.

• Do not lock the elbow; keep it softly bent throughout.

• Avoid shrugging the shoulder upwards—keep traps relaxed.

• Don’t lean away or toward the machine excessively; maintain stability.