Exercise
Cable One Arm Lateral Raise
The Cable One Arm Lateral Raise keeps steady tension on the shoulder, helping you build control, balance, and clean side-delt strength.
Cable One Arm Lateral Raise
The Cable One Arm Lateral Raise is a shoulder isolation exercise that is using constant cable tension to target the side of the shoulder through a controlled lifting path. Working one arm at a time helps improve balance between sides and allows you to focus fully on clean movement and control.
You should feel the work mainly in the outside of the shoulder, with your upper arm lifting away from your body while the rest of your body stays steady. Keeping your torso upright, your elbow slightly bent, and raising the arm under control helps keep tension where it belongs without swinging or using momentum.
This exercise fits well into shoulder or upper body workouts and is especially useful for refining technique and symmetry. You can make it easier by lowering the weight or limiting the range of motion, and harder by slowing the tempo or increasing the load while keeping strict form.
How to Perform the Cable One Arm Lateral Raise
- Position yourself standing sideways next to a cable machine with a D-handle attachment set at the lowest position.
- Grasp the handle with your outside hand using a neutral grip, maintaining a slight bend in your elbow that will remain constant throughout the movement.
- Establish a stable stance with feet shoulder-width apart, core engaged, chest up, and shoulders pulled back and down.
- Start with your arm across your body, hand positioned in front of your opposite hip with palm facing inward.
- Exhale as you raise your arm laterally in a wide arc until it reaches shoulder height, keeping your wrist neutral and elbow slightly bent throughout the movement.
- Maintain a straight line from your hand to your shoulder, ensuring your shoulder doesn't shrug upward during the raising phase.
- Pause briefly at the top position, focusing on the contraction in your lateral deltoid while maintaining your torso position.
- Inhale as you slowly lower the weight back to the starting position with control, resisting the pull of the cable to maximize tension on the muscle.
Important information
- Keep your torso stationary throughout the exercise—any leaning or twisting reduces the work on the targeted shoulder muscle and may strain your lower back.
- Maintain the same slight bend in your elbow from start to finish; don't lock it straight or bend it further during the movement.
- Focus on lifting with your shoulder muscles rather than using momentum—if you need to swing your body to lift the weight, reduce the resistance.
- For balanced development, complete all repetitions on one side before switching to the other arm.
FAQ - Cable One Arm Lateral Raise
The Cable One Arm Lateral Raise primarily targets the lateral (side) deltoid head, which gives shoulders their width and capped appearance. While the anterior (front) and posterior (rear) deltoids assist in the movement, the lateral head does most of the work.
Stand facing the cable machine with the ankle attachment secured, maintain a slight bend in your supporting leg, and keep your core engaged throughout the movement. Focus on driving the movement from your glutes rather than your lower back, and avoid arching or rounding your spine.
Choose a weight that allows for 10-15 controlled repetitions with proper form. You should feel tension in your lateral deltoid, but not so heavy that you need to swing your body or activate your traps to complete the movement.
You can safely perform this exercise 3-4 times weekly, either as part of your warm-up or cool-down routine. It's particularly beneficial after intense upper body training sessions or on recovery days to maintain shoulder health and function.
Cable lateral raises provide constant tension throughout the entire range of motion, unlike dumbbells which lose tension at the bottom. The cable version also creates a more effective resistance profile at the top of the movement where the lateral deltoid is most challenged.
Cable One Arm Lateral Raise
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