One Arm Cable Lateral Raise

Hitting the gym soon? Looking for that one exercise to sculpt those shoulders? Well, One Arm Cable Lateral Raise is your answer!
In just a few minutes, we’re diving deep into everything you need to know about this spectacular move. Whether you’re a gym veteran or a complete newbie, this guide has got your back. Ready to feel that pump? Let’s go!

What is the One Arm Cable Lateral Raise?

One Arm Cable Lateral Raise is an exceptional isolation exercise that primarily targets your deltoids—those powerful shoulder muscles that give you a broad and strong look. This exercise ensures that your shoulders aren’t just strong but also symmetrical and well-defined.

A Step-By-Step Guide

  1. Gear Up: First, head over to the cable machine in your gym. Grab the handle and set it to the lowest setting.
  2. Stand Firm: Stand side-on to the machine, feet hip-width apart, with the handle in your hand farthest from the machine.
  3. Palm Position: Ensure your palm faces the ground and your arm is fully extended, resting beside your body.
  4. Engage the Core: Tighten your abdominal muscles. Think of them as your body’s personal seatbelt.
  5. The Raise: Slowly, with control, lift the cable handle out to your side. Keep your arm straight, raising it until it’s parallel to the ground.
  6. Feel the Burn: Hold that position for a moment. Embrace that burning sensation—it’s your muscles working!
  7. Return Home: Gently lower your arm back down to the starting position.
  8. Repeat: Aim for 3 sets of 10-12 reps on each arm.

Tips To Perfect The exercise :

  1. Stay Straight: Avoid leaning away from the machine. It’s tempting but trust the process and your body’s strength.
  2. Mind Your Wrist: Keep your wrist firm and straight. No floppy wrists here!
  3. Slow and Steady: This isn’t a race. Focus on a smooth motion to maximize muscle engagement.
  4. Feel It: Remember, it’s all about feeling the burn in your deltoids. If it’s burning elsewhere, double-check your form.

The Magic Behind The Move:
Why It’s A Game-Changer ?

The One Arm Cable Lateral Raise is not just another exercise in the book. It’s the MVP for your deltoids. When performed correctly, it isolates the lateral deltoid, ensuring equal strength and definition. This is particularly useful as it prevents imbalances and possible injuries in the long run.

Moreover, by using a cable machine instead of free weights, you’re adding a constant tension to the muscle throughout the entire movement. This constant tension means more muscle fiber activation, and that, my friend, equals more gains!

Quick Dive:
Cable Lateral Raise vs. One Arm Cable Lateral Raise

While both exercises are fantastic for your deltoids, the One Arm Cable Lateral Raise offers more isolation. When you focus on one arm at a time, it eliminates the possibility of one side doing more work than the other. On the other hand, the regular Cable Lateral Raise is great for those in a time crunch as both arms get worked simultaneously.


  1. Q: Can I do the One Arm Cable Lateral Raise at home? A: Absolutely! As long as you have a cable machine or resistance bands, you’re good to go.
  2. Q: How often should I include this exercise in my routine? A: 2-3 times a week is ideal, ensuring you give those deltoids some rest in between.
  3. Q: What weight should I start with? A: Always start light, especially if you’re new. It’s essential to nail the form before upping the weight.
  4. Q: Are there any common mistakes to watch out for? A: Yes! Avoid bending your wrist and leaning away from the machine.
  5. Q: How is this different from a dumbbell lateral raise? A: The cable offers consistent tension throughout, while dumbbells might have variable resistance.
  6. Q: Is it normal to feel a burn in my traps? A: It might happen if you’re shrugging your shoulders. Keep them relaxed and focus the tension on the deltoids.
  7. Q: Can I combine this with other shoulder exercises? A: Definitely! It pairs well with shoulder presses or front raises for a complete shoulder workout.
  8. Q: What if I don’t have access to a cable machine? A: Resistance bands are a great alternative. The form remains largely the same.
  9. Q: Is the One Arm Cable Lateral Raise suitable for beginners? A: 100%! Just ensure you start with lighter weights and focus on the correct form.
  10. Q: How can I make the exercise more challenging? A: Increase the weight, slow down the movement, or incorporate pause reps.

There you have it—a complete guide to the One Arm Cable Lateral Raise.
Remember, consistency is key. Happy lifting, and see you at the top, champ!

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