Instructions:
- 1Stand next to the cable machine, bending slightly at the waist
- 2Secure the handle with the arm farthest from the machine and bring it across your body to the far shoulder
- 3Steadily return the handle to the starting position
- 4Repeat the movement with the same arm before switching to the other
Tips:
- Keep your core engaged throughout the entire exercise to help maintain balance
- Avoid using momentum to lift the weight. Instead, control the movement with your shoulder muscles
- Keep your neck neutral and avoid straining it during the lift
- Breathing pattern: exhale as you lift the handle and inhale as you return it
Cable Bent Over One Arm Lateral Raise: A Comprehensive Guide
The cable bent over one arm lateral raise, also known as the cable bent over single arm lateral raise, is an effective exercise that primarily targets the shoulders, helping to build strength and definition in the deltoids. Utilizing a cable machine, this exercise allows for a controlled motion, which can enhance muscle activation compared to free weights.
How to Do the Cable Bent Over One Arm Lateral Raise
To perform a proper one arm cable lateral raise, follow these instructions:
- Stand next to a cable machine, and set the pulley to the lowest setting.
- Attach a handle to the cable. Grasp the handle with one hand, facing away from the machine.
- Bend at the hips, keeping your back flat, and slightly flex your knees to maintain balance.
- With your working arm slightly bent at the elbow, raise the handle outward to the side until your arm is parallel to the ground.
- Lower the handle back to the starting position in a controlled manner.
Tips for Effective Execution
- Maintain Your Posture: Keep your back straight and core engaged throughout the movement to avoid injury.
- Control the Weight: Use a weight that allows you to perform the exercise with proper form. Avoid using momentum to lift the weight.
- Focus on the Movement: Concentrate on the contraction in your shoulder and avoid any swinging or jerking motions.
- Balanced Training: Ensure you're training both arms to promote muscle symmetry and prevent imbalances.
Understanding Lateral Raises
If you're wondering about the difference between lateral raise and bent over lateral raise, it mainly relates to body position and muscle emphasis. Traditional lateral raises are performed standing up and target the deltoids primarily, while the bent over variant places more focus on the posterior deltoids and upper back.
Incorporating the cable bent over one arm lateral raise into your workout routine can enhance shoulder strength, improve stability, and achieve a well-rounded fitness regimen. Whether you’re new to fitness or looking to diversify your shoulder workouts, this exercise is a fantastic addition.