Single Arm Cable Lateral Raise

Instructions for proper form

1. Set the cable pulley to the lowest position. 2. Stand sideways to the cable machine, grasping the handle with your outer hand, and maintain a slight bend in your elbow. 3. With your feet shoulder-width apart, engage your core and keep your back straight. 4. Raise your arm to the side until it’s parallel with the ground, keeping the elbow slightly bent and the palm facing down. 5. Pause briefly at the top of the movement, then slowly lower your arm back to the starting position.

Common mistakes to avoid

Avoid using momentum to lift the weight; keep the movement slow and controlled. Do not raise your shoulder or lean to the side during the exercise. Ensure that the elbow does not go above shoulder height.

Benefits

Specific benefits of the exercise

This exercise specifically targets the medial deltoids, enhancing shoulder width and definition while improving shoulder stability.

Expected results and timeframe

With consistent practice, you can expect to see improved shoulder definition and strength in about 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to develop shoulder strength and size, as well as for those aiming to improve shoulder aesthetics.

Scientific studies supporting its effectiveness

Research has shown that cable lateral raises effectively activate the medial deltoids, making it a preferred exercise for shoulder development in bodybuilding and aesthetic training.

Variations

Beginner modifications

Begin with lighter weights to master the movement. You can also perform this exercise seated or adjust the cable height to simplify resistance.

Advanced progressions

To progress, increase the weight or perform the exercise with a pause at the peak contraction. Alternatively, incorporate dropsets or supersets with shoulder presses.

Integrations

Complementary exercises

Complement this exercise with dumbbell shoulder presses and front raises to ensure comprehensive shoulder development.

Super set recommendations

Superset with dumbbell lateral raises or upright rows to maximize shoulder engagement and fatigue.

Sample workout routines

In a shoulder-focused workout, perform the single arm cable lateral raise followed by shoulder presses, front raises, and rear delt flys for a comprehensive session.

Exercise combinations

Combine with back exercises like seated rows or pull-ups to balance shoulder and back development.

Best time to do this exercise in your workout

Perform this exercise towards the middle of your shoulder workout after compound lifts to isolate the deltoids effectively.