Cable Single-Arm Lateral Raise

Cable Single-Arm Lateral Raise

Overview

Target Muscle Group:
Shoulders.
Equipment:
Cable.
Difficulty:
Beginner.

General Information

Cable Single-Arm Lateral Raise is an isolation exercise that primarily targets the shoulders. It is a beginner-level movement that uses constant cable tension to load the mid-deltoid through a long range of motion.

Cables make it easy to fine-tune load and line of pull, useful for hypertrophy, activation work before pressing, or accessories on shoulder days. Performing it unilaterally helps address imbalances and improve control.

A low pulley emphasizes the early portion of the raise; stepping slightly across the cable keeps tension at the bottom. Expect a focused lateral deltoid burn with minimal joint stress when form is strict.

Instructions

  1. Set a cable to the lowest position and stand side-on, the working arm holding the handle across the body.
  2. Brace, soften the elbow (10-20°), set shoulders down and slightly back, and keep the wrist neutral.
  3. Lead out to the side until the hand reaches roughly shoulder height without shrugging or rotating the torso.
  4. Pause briefly at the top with control and keep the elbow slightly below the wrist to bias the lateral deltoid.
  5. Lower slowly along the same path until the cable still holds light tension; avoid collapsing at the bottom.
  6. Repeat for the target reps, then switch sides while matching range and tempo.

Common Mistakes

Shrugging at the top

Keep the shoulder down to bias the lateral deltoid and reduce neck strain.

Swinging the torso

Stand tall and avoid using momentum; let the deltoid do the work.

Locking the elbow

Maintain a slight elbow bend to keep tension on the shoulder and spare the joint.

Raising too high

Stop around shoulder height to avoid internal rotation and upper trap takeover.

Injuries

Cable Single-Arm Lateral Raise is a low risk exercise when performed with proper technique.

Avoid shrugging or swinging the torso to protect the neck and lower back. Keep loads that allow strict control through the full range.

If discomfort appears at the top, reduce height slightly or move the cable angle forward a bit. Stop for sharp pain, tingling, or loss of shoulder control.

Frequently Asked Questions

Q: What rep range works best?

8-15 reps per set is effective for hypertrophy with a controlled tempo and short pauses at the top.

Q: Should I cross in front of my body?

Starting slightly across the body increases bottom-range tension, but keep the raise mostly in the frontal plane for shoulder comfort.

Q: Cable vs dumbbell for laterals?

Cables provide steadier tension across the range; dumbbells load more at the top. Choose based on what feels better on your shoulder and your setup.

Overview

Target Muscle Group:
Shoulders.
Equipment:
Cable.
Difficulty:
Beginner.