Single-Arm Cable Lateral Raise: how to do it right
In short: One-arm lateral raise on the low cable, targeting the side delt with maximum tension at mid-range.
How to do it, step by step
- 1Stand sideways, handle in the hand opposite the pulley or on the same side depending on the setup, arm slightly in front of the body.
- 2Keep your torso upright, brace your abs, a slight fixed elbow bend throughout the movement.
- 3Raise the arm outward until the elbow reaches shoulder height, no higher.
- 4Control the return phase where the delt lengthens, without losing the cable tension.
- 5Slow, continuous rhythm, no jerk, no body swing.
The mistake to avoid
Don't lean your torso away to cheat.
Other common mistakes
- Shrugging your shoulder toward your ear, which steals the work for the trap: keep your shoulder down and think of pushing your elbow out to the side.
- Using body momentum to throw the weight: lower the weight and keep your torso still.
- Raising the arm too high above horizontal: stop at shoulder height to stay on the delt.
- Straightening then bending the elbow during the movement: fix a slight, constant angle.
Muscles worked
- Main:
- Side delts
The side delt (middle fibers) is the prime mover: it handles arm abduction in the frontal plane. The supraspinatus helps start the movement, the first 30 degrees. The upper trap stabilizes the shoulder blade but must not take over from the delt.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Machine Lateral Raise ›
- Kettlebell Halo ›
- Neutral-Grip Dumbbell Press ›
- Wide-Grip Upright Row ›
- Water Bottle Lateral Raise ›
Frequently asked questions
How do I do this exercise?
Stand sideways to the low pulley, handle in one hand, arm slightly in front of the body with an elbow barely bent and fixed. Torso upright, abs braced, raise the arm outward until the elbow reaches shoulder height, no higher. Come back braking without losing the cable tension, slow and continuous rhythm.
How high should I raise my arm?
Raise until your elbow reaches shoulder height, not above, or the trap takes over. At the bottom, don't fully rest: the cable keeps tension from the start. The zone to live in is the middle, when your arm is at about 45 to 90 degrees, controlled and continuous.
I don't feel anything, is that normal?
You should feel it burning on the side of the shoulder, the side delt. Position yourself so the cable pulls slightly diagonally under your arm: it puts the tension right at mid-range. Lower the weight, slow down, keep your shoulder down and push your elbow out to the side. If you feel the trap or the neck, you're raising your shoulder toward your ear.
How fast should I do the movement?
Slow, continuous rhythm, no jerk or swing. Rise under control in 1 to 2 seconds, then brake the return over 2 to 3 seconds where the delt lengthens. With the cable, it's control over the whole range that does the work, not speed.
How should I breathe?
Breathe out during the raise, the effort phase. Breathe in during the controlled return. Keep your trunk braced and your abs tight at all times so your torso doesn't compensate.