One Arm Cable Lateral Raise

How to do Cable Lateral Raise, which is a basic movement among shoulder exercises? What muscles does cable lateral raise work? What are the benefits of Cable Lateral Raise? You will find the most detailed information about the Cable Lateral Raise movement in this article.

Other NamesCable Lateral Raise
Exercise TypeStrength
Skill LevelBeginner
Equipment NeededCable
Muscles WorkedDeltoid, Trapez , Serratus Antrerior
MechanicsIsolation
Force TypePull
VariationsDumbell Lateral Raise
One Arm Cable Lateral Raise

One Arm Cable Lateral Raise

One Arm Cable Lateral Raise

How to do One Arm Cable Lateral Raise

  • Stand in an upright position and spread your feet at shoulder height.
  • Grasp the weight bar in your left hand. You can slightly bend your elbow.
  • With the palm facing the floor, lift the weight from bottom to top.
  • While breathing out, lift it up to shoulder height.
  • Slowly lower it while breathing.
  • Switch to your other arm and do the same.

Raise and lower your arms slowly and in a controlled manner to shoulder level. Swinging the arms up and down with acceleration will likely work different muscles, this mistake can increase your risk of shoulder injury.

What muscles does One Arm Cable Lateral Raise work

Target

  • Deltoid, Lateral

Synergists

  • Deltoid, Anterior
  • Supraspinatus
  • Trapezius, Middle
  • Trapezius, Lower
  • Serratus Anterior, Inferior Digitations

Stabilizers

  • Trapezius, Upper
  • Levator Scapulae
  • Wrist Extensors
One Arm Cable Lateral Raise

What are the benefits of One Arm Cable Lateral Raise

The shoulder muscle consists of 3 parts: anterior deltoid, medial deltoid, and posterior deltoid. The primary muscle that works in the Lateral Raise movement is the medial or middle deltoid muscle.

One Arm Cable Lateral Raise is much more important than form weight because it has isolation action. It is recommended for muscle building and breaking down deltoids (especially the lateral part of the deltoid). Learn how to do single arm cable lateral raising using the right technique for maximum results.

Using cables is very important for muscle hypertrophy. It provides constant tension on the muscles, and therefore Cable lateral raise is one of the most common movements for the shoulders to develop and look fragmented.

As part of the shoulder-focused training, at least 8-12 medium-weight repetitions per set are usually performed.

It is very important to do the exercise correctly, if you do it in the wrong form, you can put your rotator cuff muscles at higher risk.

Shoulder Muscle Anatomy

Shoulder Muscle Anatomy

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