Smart Workout Diary

Cable One-Arm Lateral Raise

The cable one-arm lateral raise is an isolation exercise in which one arm lifts a cable handle out to the side. It primarily trains the lateral deltoid while providing continuous resistance through the range of motion. It supports shoulder muscle development, strength, and control.

Demonstration

Cable One-Arm Lateral Raise — demonstration 1
Cable One-Arm Lateral Raise — demonstration 2

Instructions

  1. Set the pulley low and attach a single handle. Stand sideways to the machine, holding the handle with the outside hand so the cable passes in front of your body.
  2. Stand tall with feet about hip-width apart, keep a soft bend in the knees, brace the torso, and let the working arm rest by your side with a slight bend in the elbow.
  3. Raise the arm out to the side in a smooth arc until the upper arm is about parallel with the floor. Keep the shoulder down and lead with the elbow rather than the hand.
  4. Pause briefly without shrugging, then lower the handle slowly to the starting position while maintaining control of the cable.
  5. Complete the chosen repetitions on one side, then turn around and repeat with the other arm. Use a load that allows a controlled, pain-free range of motion.
Muscle Group
Side Delts
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Use a light-to-moderate load. Swinging the torso or using momentum usually means the load is too heavy.
  2. Keep the elbow softly bent and maintain that angle throughout the repetition; do not turn the movement into an arm curl.
  3. Do not shrug. Keep the neck relaxed and stop around shoulder height unless you can move higher without losing shoulder control.
  4. Exhale as you raise the handle and inhale as you lower it under control.
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