Cable One Arm Lateral Raise
Expert Advice
Control the movement both on the lift and the descent to keep constant tension on the shoulder muscles.
How-to-do Steps
- Attach a single handle to a low pulley cable and select the appropriate weight.
- Stand with your side to the cable machine, feet shoulder-width apart.
- Grasp the handle with the hand farthest from the machine, palm facing in.
- Keeping your arm straight, lift it out to the side until it is level with your shoulder.
- Pause at the top, then slowly lower back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Cable One Arm Lateral Raise primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders80%
Secondary
Abs20%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable One Arm Lateral Raise work?
Cable One Arm Lateral Raise primarily targets the Shoulders. Secondary muscles involved include Abs. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable One Arm Lateral Raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable One Arm Lateral Raise suitable for beginners?
Cable One Arm Lateral Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
