Cable Bent-Over Single-Arm Lateral Raise
Overview
- Target Muscle Groups:
- Shoulders, back.
- Equipment:
- Cable.
- Difficulty:
- Beginner.
General Information
Cable Bent-Over Single-Arm Lateral Raise is an isolation exercise that primarily targets the shoulders and also engages the back for postural stability. It is a beginner-level movement that emphasizes the rear and mid delts with constant cable tension in a bent-over position.
The cable’s line of pull keeps tension at the bottom where dumbbells can feel unloaded. Unilateral setup improves scapular control and reduces torso rotation when done with light, precise loading.
Use it as an accessory on upper or shoulder days to target the posterior-lateral shoulder fibers. Expect a deep posterior shoulder burn when the torso angle stays fixed and the arm moves in a smooth arc.
Instructions
- Set a cable to the lowest position. Hinge at the hips to a flat-back position with the working side slightly away from the stack.
- Hold the handle with a soft elbow bend; set shoulders down and keep the ribcage braced and neutral.
- Sweep the arm out and slightly back in line with the shoulder until about shoulder height without rotating the torso or shrugging.
- Pause briefly with the elbow just below the wrist, feeling the rear and lateral deltoid engage strongly.
- Lower slowly along the same path to keep cable tension; avoid letting the weight pull your torso off position.
- Repeat for the target reps, then switch sides and mirror the stance and range of motion.
Common Mistakes
Injuries
Cable Bent-Over Single-Arm Lateral Raise is a low risk exercise when performed with proper technique.
Maintain a neutral spine and avoid twisting under the cable’s pull to protect the lower back. Use loads that allow scapular control without shrugging or cranking the elbow high behind the body.
Regress with lighter weight or partial range; progress by adding a 1-2 second pause at the top. Stop if you feel sharp posterior shoulder pain or back strain.
Frequently Asked Questions
- Q: What torso angle should I use?
A 30-45° hip hinge works for most lifters. Keep the spine neutral and the ribcage braced to stabilize the movement.
- Q: Handle or cuff?
A cuff can reduce grip demands and keep the line of pull cleaner; a handle is fine if you maintain wrist neutrality and shoulder control.
- Q: How heavy should I go?
Use loads that allow strict scapular control and a slow 2-3 second lowering. If the torso moves, reduce the weight.
Overview
- Target Muscle Groups:
- Shoulders, back.
- Equipment:
- Cable.
- Difficulty:
- Beginner.