Difficulty level: Beginner
Target Muscle: Shoulders
Equipment: Cable
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.