PlanWorkouts

Exercise 0192 · REF wEulIzp

Cable One Arm Lateral Raise exercise animation

Cable One Arm Lateral Raise

Category
Shoulders
Equipment
Cable
Target
Delts

Training the lateral raise one arm at a time on a cable keeps constant tension on the working side through the whole arc, while the free hand can brace against the machine for stability. It's a good option for isolating a weaker shoulder or simply focusing harder on mind-muscle connection than a two-arm raise allows. Leading with the elbow rather than the hand keeps the delt doing the work instead of the traps.

How to Do the Cable One Arm Lateral Raise

  1. Stand with your feet shoulder-width apart, facing the cable machine.
  2. Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable.
  3. Keep your arm straight and slowly raise it out to the side until it is parallel to the ground.
  4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Cable One Arm Lateral Raise primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Triceps.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have cable? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Cable One Arm Lateral Raise work?
The Cable One Arm Lateral Raise primarily targets the delts, with the traps and triceps assisting.
What equipment do I need for the Cable One Arm Lateral Raise?
The Cable One Arm Lateral Raise is done with a cable.
What's a good alternative to the Cable One Arm Lateral Raise?
If you don't have access to a cable, the Left Hook. Boxing targets the same delts using body weight instead.