Cable Leaning Lateral Raise exercise animation (Männlich)

Cable Leaning Lateral Raise

Zielmuskel
—
Equipment
Cable
Körperregion
Shoulders
Typ
Strength

The cable leaning lateral raise is a single-arm shoulder isolation exercise that targets the side of the shoulder using a low cable pulley. By leaning away from the machine, you keep constant tension on the working shoulder through a long range of motion, making it a precise way to build width and detail in the delts.

Cable Leaning Lateral Raise: So führst du sie aus

  1. 1Set the cable pulley to the lowest position and attach a single-grip handle.
  2. 2Stand side-on to the machine and grab the handle with the hand farthest from the pulley, then hold the frame with your near hand for support.
  3. 3Lean away from the machine with your arm extended across your body, keeping your supporting arm straight and your body in a stable diagonal line.
  4. 4Brace your core and let the cable pull your working arm down and slightly across your torso to feel a stretch on the side of your shoulder.
  5. 5Raise your arm out to the side in a wide arc, leading with your elbow until your hand reaches about shoulder height.
  6. 6Keep a slight bend in your elbow and pause briefly at the top without shrugging your shoulder up toward your ear.
  7. 7Lower the handle under control back across your body, resisting the cable the whole way down.
  8. 8Finish all reps on one side, then switch the handle to the other hand and repeat.

Technik-Tipps

  • Lead the movement with your elbow rather than your hand to keep tension on the shoulder instead of the forearm.
  • Move slowly and under control, especially on the way down, to make use of the constant cable tension.
  • Keep your torso fixed in its leaning position and avoid swinging or using momentum to lift the handle.
  • Use a lighter weight than you would on a standard lateral raise, since leaning increases the range of motion and difficulty.

Häufige Fehler

  • Shrugging the shoulder up toward the ear at the top, which shifts the work to the traps and away from the side of the shoulder.
  • Using too much weight and swinging the body, which relies on momentum and removes tension from the target muscle.
  • Raising the arm too high above shoulder level, which lets other shoulder muscles take over and can stress the joint.
  • Straightening the elbow into a locked-out arm, which strains the elbow and reduces control of the weight.

Häufig gestellte Fragen

What muscles does the cable leaning lateral raise work?

It isolates the side of the shoulder. Leaning away from the cable keeps the working shoulder under tension through a longer range of motion than a standard standing raise.

Why lean away from the cable instead of standing upright?

Leaning lengthens the path your arm travels and keeps the cable pulling on the shoulder even at the bottom of the rep, so the muscle stays under tension from start to finish.

How many sets and reps should I do?

As an isolation exercise it responds well to higher reps. Three to four sets of 12 to 20 reps per arm with a controlled tempo is a sensible default.

What's a good alternative to the cable leaning lateral raise?

A standing single-arm cable lateral raise or a dumbbell lateral raise trains the same part of the shoulder. The leaning version simply adds range of motion and constant tension.

Is the cable leaning lateral raise good for beginners?

Yes. The cable guides the movement and the leaning position helps you isolate the shoulder, but start light to learn the controlled arc before adding weight.

Ähnliche Übungen