Cable Single-Arm Lateral Raise
Auto DetectedA unilateral isolation exercise using a cable machine to target the lateral deltoid for shoulder width and definition. It provides constant tension throughout the range of motion, aiding hypertrophy and correcting imbalances.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Obliques
Popularity Score
7
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
Shoulders
6/10Anterior Delts
Traps
4/10Mid Traps, Upper Traps
Obliques
3/10External Obliques
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the cable pulley to the lowest position and attach a single handle. Stand sideways to the machine with the far hand gripping the handle, arm extended down with slight elbow bend, core braced.
- Step away to create cable tension.
- Exhale and raise arm out to side, leading with elbow.
- Lift until arm is parallel to floor.
- Pause briefly and squeeze lateral deltoid.
- Inhale and lower arm slowly with control.
- Maintain slight elbow bend throughout.
- Switch sides after reps.
Coaching Tips
Form Cues
- Lead with elbow
- Keep core tight
- Squeeze at top
- Avoid momentum
- Elbow slightly bent
- Stay upright
Breathing
Inhale during the lowering phase; exhale as you raise the arm. Brace core throughout.
Tempo
2-1-2
Range of Motion
Start with arm extended down at side; raise to parallel with floor or slightly above, avoiding shoulder shrug.
Safety
Safety Notes
- Start with light weight
- Avoid if shoulder impingement present
- Do not lift above parallel if painful
- Brace core to prevent leaning
- Stop on sharp pain
Spotting
Not typically needed; use machine safeties if available for heavy sets.
Common Mistakes
- Swinging with momentum
- Shrugging shoulders
- Leaning torso
- Locking elbows
- Incomplete range
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Acute shoulder pain
Flexibility Needed
- Shoulder abduction to 90 degrees
- Stable shoulder mobility
Build Up First
- Basic cable machine familiarity
- Proper shoulder warm-up
Also known as
One Arm Cable Lateral Raise, Single Arm Cable Side Raise, Crossbody Cable Lateral Raise
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