Single-arm Cable Lateral Raise
Single-arm Cable Lateral Raise is a resistance exercise – shoulder abduction exercise involving Lateral deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Lateral deltoid
- Secondary muscles
- Supraspinatus, Serratus anterior, Upper trapezius, Anterior deltoid
- Exercise type
- Resistance exercise – shoulder abduction
Exercise technique
- Pulley
Attach a handle to the low pulley and stand beside the machine.
- Working hand
Reach across the front of your torso and grip the handle with the hand farther from the pulley.
- Support
Hold the upright lightly with your free hand; stabilize your feet and torso without leaning sideways.
- Elbow
Keep a small bend in your working elbow and a straight wrist.
- Raise sideways
Exhale and raise your arm sideways and slightly forward to shoulder height.
- Top control
Pause the load briefly without shrugging toward your ear.
- Lower
Slowly return the cable to the starting position in front of your torso and repeat before the stack rests.
Key technique points
- Work with the outer hand.
- Do not assist with your torso.
- Leave a clear path for the cable.
- Maintain your elbow bend.
- Stop under control at shoulder height.
- Use similar loads and repetitions on both sides.
Common mistakes
Leaning sideways
Avoid tipping your torso the opposite way as your arm rises; preserve true lateral movement of the upper arm.
Pulling on the upright
Do not pull yourself up or sideways with your support hand; use it only for balance.
Rubbing the cable
Do not rest the handle path against your leg or upper arm; leave a clear route from the pulley.
Bending the elbow too much
Do not increase the bend during the repetition to shorten the lever; select an appropriate load from the start.
Raising the shoulder
Do not shrug to raise your hand; finish with your upper arm at shoulder height.
Dropping the weight
Do not let the cable pull you down quickly; brake with your working arm all the way to the bottom.
Frequently asked questions
Single-arm Cable Lateral Raise: why is “Leaning sideways” a mistake?
Avoid tipping your torso the opposite way as your arm rises; preserve true lateral movement of the upper arm.
Single-arm Cable Lateral Raise: why is “Pulling on the upright” a mistake?
Do not pull yourself up or sideways with your support hand; use it only for balance.
Single-arm Cable Lateral Raise: why is “Rubbing the cable” a mistake?
Do not rest the handle path against your leg or upper arm; leave a clear route from the pulley.
Single-arm Cable Lateral Raise: why is “Bending the elbow too much” a mistake?
Do not increase the bend during the repetition to shorten the lever; select an appropriate load from the start.
Single-arm Cable Lateral Raise: why is “Raising the shoulder” a mistake?
Do not shrug to raise your hand; finish with your upper arm at shoulder height.
Single-arm Cable Lateral Raise: why is “Dropping the weight” a mistake?
Do not let the cable pull you down quickly; brake with your working arm all the way to the bottom.
What should I focus on when doing Single-arm Cable Lateral Raise?
Work with the outer hand. Do not assist with your torso. Leave a clear path for the cable. Maintain your elbow bend. Stop under control at shoulder height. Use similar loads and repetitions on both sides.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Cable Shoulder Press
- Alternating Deltoid Raise
- Alternating Kettlebell Press
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.