The Cable One Arm Lateral Raise is a shoulder exercise that targets the lateral deltoid (side shoulder muscle). This exercise helps to strengthen and define the shoulders, improving overall shoulder stability and mobility.
How to perform
To perform the Cable One Arm Lateral Raise, follow these step-by-step instructions:1. Start by setting the cable pulley machine to a low setting and attaching a D-handle or single-grip handle to the cable.
2. Stand with your side facing the cable machine and grasp the handle with your outside hand.
3. Position your feet hip-width apart and slightly bend your knees for stability.
4. Begin with your arm down by your side and your palm facing your body.
5. Keeping your arm straight, exhale and raise your arm out to the side until it is parallel to the ground. Focus on using the side shoulder muscle to lift the weight.
6. Hold the top position for a brief moment and then slowly lower the weight back to the starting position, inhaling as you do so.
7. Repeat for the desired number of repetitions and then switch arms to work the other side.
Tips:
- Keep your core engaged and maintain good posture throughout the exercise.
- Control the movement and avoid using momentum to lift the weight.
- Choose a weight that challenges you but allows you to maintain proper form.
Variations:
- If you don't have access to a cable machine, you can perform this exercise using dumbbells or resistance bands.
- To target the front deltoids, perform a Front Lateral Raise by raising your arm in front of your body instead of to the side.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.