Cable Lying Single Arm Cross Lateral Raise exercise animation (Männlich)

Cable Lying Single Arm Cross Lateral Raise

Zielmuskel
—
Equipment
Cable
Körperregion
Shoulders
Typ
Strength

The cable lying single arm cross lateral raise is a single-arm shoulder isolation exercise done lying on your side. By pulling a low cable up and across your body, it keeps constant tension on the side of the shoulder through the full range, making it a precise accessory for building shoulder width and control one arm at a time.

Cable Lying Single Arm Cross Lateral Raise: So führst du sie aus

  1. 1Set the cable pulley to the lowest position and attach a single-handle grip.
  2. 2Lie on your side on the floor or a flat bench, perpendicular to the machine, with your working arm on top.
  3. 3Reach across your body with the top arm and grip the handle so the cable runs diagonally across your torso.
  4. 4Start with your working arm down across your hip and a slight bend in the elbow, keeping your core braced and hips stacked.
  5. 5Raise the handle up and out to the side in a smooth arc until your arm reaches roughly shoulder height.
  6. 6Pause briefly at the top, leading with your elbow and keeping the wrist neutral.
  7. 7Lower the handle back across your body under control, resisting the cable the whole way down.
  8. 8Finish all reps on one side, then switch positions and repeat with the other arm.

Technik-Tipps

  • Keep a fixed, slight bend in the elbow throughout so the shoulder does the work rather than the arm straightening and bending.
  • Move slowly on the way down; the cable lets you load the lowering phase, so don't let the weight snap your arm back across your body.
  • Keep your torso still and hips stacked — resist the urge to roll back to help lift the handle.
  • Use a light weight and focus on feeling the side of the shoulder; this is an isolation accessory, not a heavy strength lift.

Häufige Fehler

  • Using too much weight and swinging the torso, which turns the isolation into a momentum-driven cheat and takes tension off the shoulder.
  • Letting the elbow straighten and bend through the rep, which shifts work to the arm and reduces the stimulus on the shoulder.
  • Raising the handle well above shoulder height, which adds joint strain without extra benefit for the side of the shoulder.
  • Dropping the handle quickly on the way down, wasting the constant cable tension that makes this exercise effective.

Häufig gestellte Fragen

What muscles does the cable lying single arm cross lateral raise work?

It targets the shoulders, specifically the side of the shoulder, working one arm at a time as you raise the cable up and across your body.

Why do this lateral raise lying down with a cable?

Lying on your side and pulling the cable across your body keeps tension on the shoulder through the whole range, including the bottom, where a standing dumbbell raise feels almost weightless.

How many sets and reps should I do?

As a shoulder isolation accessory, 3–4 sets of 12–20 reps per arm with a light, controlled weight works well. Prioritise feeling the shoulder over loading heavy.

Is this a good exercise for beginners?

Yes. It is low-risk and easy to control, and the lying position limits cheating with momentum, so beginners can learn to isolate the shoulder safely.

What is a good alternative to this exercise?

A standing single-arm cable lateral raise or a dumbbell side lateral raise trains the same shoulder area; the cable versions keep more constant tension than dumbbells.

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