Cable One Arm Lateral Raise
The Cable One Arm Lateral Raise primarily works the Lateral Deltoid, with secondary activation of the Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Levator Scapulae, Trapezius (Upper), Wrist Extensors. It is a cable isolation exercise at intermediate difficulty.
A cable isolation pull exercise targeting the Lateral Deltoid.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Abduction |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Lateral Deltoid |
| Secondary | Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Lateral Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
Instructions
- Preparation: Grasp stirrup cable attachment. Stand facing with side of resting arm toward low pulley. Grasp ballet bar if available. Execution: With elbow slightly bent, raise arm to side away from low pulley until elbow is shoulder height. Lower and repeat. Continue with opposite arm. Comments: Maintain fixed elbow position (10° to 30° angle) throughout exercise. Height of cable pulley may be adjusted to mid-thigh height to increase load throughout initial range of motion while decreasing it near terminal range of motion. Stirrup is raised byshoulder abduction, notexternal rotation.
Alternative Exercises
Get this data via the REST API or MCP Server.