Cable Single-Arm Lateral Raise
Auto DetectedA unilateral cable isolation exercise targeting the medial deltoids for shoulder width and hypertrophy. Perform standing sideways to the pulley to maximize tension throughout the range of motion.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs, Traps
Accessory Muscles
Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts
Traps
4/10Abs
3/10External Obliques
Forearms
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds • Use shorter rest periods common in accessory/hypertrophy work.
How to Perform
Set a single handle attachment to the lowest pulley position. Stand sideways to the machine, grasping the handle with the far hand, maintaining a slight bend in the elbow and an upright posture.
- Stand tall and brace your core to prevent leaning away from the machine.
- Raise the handle straight out to the side, leading the movement with your elbow.
- Continue lifting until your arm is roughly parallel to the floor.
- Pause briefly at the top, focusing on squeezing the side shoulder.
- Slowly lower the handle back down, resisting the cable tension to return to the start.
- Complete all desired repetitions on one side before switching arms.
Coaching Tips
Form Cues
- Lead with the elbow.
- Keep torso upright.
- Slow controlled descent.
- Pinky slightly higher than thumb.
- Hold a water bottle position.
Breathing
Exhale as you lift the weight (concentric phase) and inhale as you slowly return the handle to the starting position.
Tempo
3-0-1
Range of Motion
Start with the working arm crossing slightly in front of the body and raise the arm until the elbow is level with the shoulder joint.
Safety
Safety Notes
- Use a lighter weight to maintain strict form and reduce risk of injury.
- Stop the lift if you feel any sharp pain in the shoulder joint.
- Avoid lifting the hand higher than the shoulder to prevent impingement.
Spotting
Not recommended; use a lower weight if you cannot maintain proper form.
Common Mistakes
- Shrugging the traps during the lift.
- Using momentum or swinging the weight.
- Leaning the body away from the cable stack.
- Bending the elbow excessively.
When to Avoid
- Acute shoulder impingement or tendinitis.
- Rotator cuff tears.
Flexibility Needed
- Adequate passive shoulder abduction mobility.
Build Up First
- Ability to maintain a stable, upright torso.
Also known as
Cable Lateral Raise, Cable Deltoid Raise, One Arm Cable Lat Raise, Cable Side Raises, Single Arm Cable Lateral Raise
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