Shoulders Exercise · Cable

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Cable One Arm Lateral Raise

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.

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Also known as: Cable One Arm Side Raise

Category

Shoulders

Equipment

Cable

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

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, positioned far enough from the machine 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 briefly 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.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable One Arm Lateral Raise mainly targets your Delts, with your Traps helping support the movement, along with your Triceps.

More Shoulders Exercises

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

More Delts Exercises

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

Equipment Alternatives

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

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Dumbbell Front Raise Dumbbell · Delts Lever Lateral Raise Leverage Machine · Delts

FAQ

What muscles does the Cable One Arm Lateral Raise work?

The Cable One Arm Lateral Raise mainly works your delts. It also helps strengthen your traps and triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable One Arm Lateral Raise?

You do the Cable One Arm Lateral Raise with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable One Arm Lateral Raise?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable One Arm Lateral Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Cable One Arm Lateral Raise?

The Band Y-Raise trains your delts with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.