Standing Low-Pulley Deltoid Raise
Standing Low-Pulley Deltoid Raise is a strength - lateral raise from a cross-body start exercise involving Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Middle deltoid
- Secondary muscles
- Supraspinatus, Serratus anterior, Upper trapezius, Anterior deltoid
- Exercise type
- Strength - lateral raise from a cross-body start
Exercise technique
- Pulley
Attach a single handle to the low pulley.
- Orientation
Stand sideways with your working arm farther from the tower.
- Grip
Reach across the front of your torso and take an overhand grip on the handle.
- Support
Hold the machine lightly with your nearer hand and stand upright.
- Raise
Lift your working arm toward shoulder height in a plane slightly forward of your side.
- Hold
Pause for one second within a comfortable shoulder range.
- Return
Slowly return the handle to the cross-body start, then switch sides.
Key technique points
- Position the cable so it does not catch on your legs.
- Leave a slight, fixed bend in your elbow.
- Do not gain speed by leaning sideways.
- Do not pull your shoulder toward your ear.
- Keep your wrist straight.
- Exhale as you lift.
Common mistakes
Setting up on the wrong side
Do not stand where the cable obstructs a comfortable cross-body path for your working arm.
Leaning the torso
Do not swing the weight by leaning sideways.
Bending the elbow
Do not turn the shoulder raise into a high cable curl.
Rubbing against the cable
Do not steer the handle by striking it against your leg.
Shrugging
Do not raise the shoulder girdle instead of performing the lateral movement.
Releasing the lowering phase
Do not let the cable pull your arm uncontrollably across the front of your torso.
Frequently asked questions
Standing Low-Pulley Deltoid Raise: why is “Setting up on the wrong side” a mistake?
Do not stand where the cable obstructs a comfortable cross-body path for your working arm.
Standing Low-Pulley Deltoid Raise: why is “Leaning the torso” a mistake?
Do not swing the weight by leaning sideways.
Standing Low-Pulley Deltoid Raise: why is “Bending the elbow” a mistake?
Do not turn the shoulder raise into a high cable curl.
Standing Low-Pulley Deltoid Raise: why is “Rubbing against the cable” a mistake?
Do not steer the handle by striking it against your leg.
Standing Low-Pulley Deltoid Raise: why is “Shrugging” a mistake?
Do not raise the shoulder girdle instead of performing the lateral movement.
Standing Low-Pulley Deltoid Raise: why is “Releasing the lowering phase” a mistake?
Do not let the cable pull your arm uncontrollably across the front of your torso.
What should I focus on when doing Standing Low-Pulley Deltoid Raise?
Position the cable so it does not catch on your legs. Leave a slight, fixed bend in your elbow. Do not gain speed by leaning sideways. Do not pull your shoulder toward your ear. Keep your wrist straight. Exhale as you lift.
Related exercises
- Kettlebell Arnold Press
- Kettlebell Seated Press
- Kettlebell Seesaw Press
- Lateral Raise - With Bands
- Leverage Shoulder Press
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.