Instructions:
- 1Stand next to the low pulley cable machine, feet shoulder-width apart
- 2Hold the cable handle with your outside hand, palm facing down
- 3Keeping your arm straight but not locked, raise it out to the side until it's at shoulder level
- 4Slowly lower your arm back down to your side
- 5Repeat, and then switch sides to exercise the other arm
Tips:
- Keep your core tight and your body stable throughout the motion
- Do not arch your back or turn your body
- Control the motion both up and down, don't let the weight control you
- Avoid using momentum to lift the cable, instead rely on the shoulder strength
Cable One Arm Lateral Raise: Strengthening Your Shoulders
The cable one arm lateral raise is a highly effective exercise designed to target the deltoid muscles, specifically the lateral head. Utilizing a cable machine allows for a consistent and adjustable resistance, which can enhance your shoulder development while minimizing the risk of injury. This exercise is particularly beneficial for those looking to improve shoulder stability and definition.
To perform the one arm cable lateral raise, stand next to a cable machine with the pulley set at the lowest position. Grasp the handle with one hand, keeping your arm close to your body. Maintain a slight bend in your elbow as you raise your arm outward to shoulder height, focusing on engaging your shoulder muscles. Slowly lower the weight back to the starting position to complete one repetition. This movement can be efficiently incorporated into your shoulder workouts or used as a warm-up exercise.
Tips for Proper Form
- Start with a light weight to master the form before increasing resistance.
- Keep your core engaged to support your spine throughout the movement.
- Control the weight on the way down to maximize muscle engagement.
- Consider switching to the cable one arm front raise or cable one arm rear lateral raise for a more comprehensive shoulder workout.
Alternative Variations
If you're looking for different ways to target your shoulders using cables, try the cable low single arm lateral raise or the cable row single arm lateral raise. These variations not only provide diversity to your routine but also target various angles of the shoulder muscles.
As you integrate the cable one arm lateral raise into your workout regimen, you’ll notice improvements in shoulder strength and overall stability. The versatility of this exercise makes it suitable for all fitness levels, so give it a try and elevate your fitness journey!