Cable Lying Bench Single Arm Cross Lateral Raise exercise animation (Hombre)

Cable Lying Bench Single Arm Cross Lateral Raise

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Shoulders
Tipo
Strength

The cable lying bench single arm cross lateral raise is a shoulder isolation exercise that targets the deltoids, working one side at a time. Lying on a flat bench beside a low cable, you raise the handle up and across your body, so the cable keeps constant tension on the shoulder through the full range — useful for building width and ironing out side-to-side imbalances.

Cómo hacer el Cable Lying Bench Single Arm Cross Lateral Raise

  1. 1Set a cable pulley to its lowest position and attach a single handle. Place a flat bench alongside the machine.
  2. 2Lie on your side on the bench with the cable below you, gripping the handle in your top hand so the cable crosses over the front of your body.
  3. 3Start with your working arm down across your torso and a slight bend in the elbow, feeling the cable already under tension.
  4. 4Raise your arm out and up away from your body in a wide arc, leading with your elbow until your hand reaches roughly shoulder height.
  5. 5Keep the elbow soft and fixed throughout — move from the shoulder, not by bending or straightening the arm.
  6. 6Pause briefly at the top, keeping tension on the shoulder rather than letting the weight stack rest.
  7. 7Lower the handle slowly under control back across your body to the start position.
  8. 8Complete all reps on one side, then switch the handle to the other hand and repeat for the opposite shoulder.

Consejos de técnica

  • Lead the movement with your elbow rather than your hand to keep the work on the shoulder.
  • Use a slow, controlled tempo — cables expose any swinging or momentum, so let the muscle do the work.
  • Pick a light to moderate weight; this is an isolation exercise where clean form beats heavy load.
  • Keep your wrist neutral and in line with your forearm so the tension stays in the shoulder, not the grip.
  • Train both sides for the same reps to even out left-right shoulder development.

Errores comunes

  • Using momentum or body english to swing the handle up, which shifts the load off the shoulder and reduces the training effect.
  • Going too heavy, which forces the elbow to bend and turns the raise into a pulling motion instead of a shoulder isolation.
  • Raising the arm well above shoulder height, which lets larger muscles take over and adds unnecessary stress to the shoulder joint.
  • Letting the weight stack drop quickly on the way down, wasting the loaded lowering phase where much of the muscle stimulus happens.
  • Shrugging the shoulder up toward the ear, which recruits the traps and takes tension away from the target.

Preguntas frecuentes

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

It is a shoulder isolation exercise, training the deltoids one arm at a time. Working unilaterally helps you correct strength and size imbalances between your left and right shoulders.

Why use a cable instead of a dumbbell for lateral raises?

A cable keeps constant tension on the shoulder through the whole range of motion, including the bottom, where a dumbbell offers almost no resistance. Lying on the bench and raising across the body lengthens that loaded range further.

How many sets and reps should I do?

As an isolation exercise, it responds well to higher reps: 2–4 sets of 12–20 reps per arm with a controlled tempo is a sensible default.

Should I go heavy on this exercise?

No. Keep the weight light to moderate so you can move purely from the shoulder. Going too heavy makes you swing the weight and bend the elbow, which defeats the point of the lift.

Is this exercise good for beginners?

Yes, once you can control a basic standing lateral raise. The lying cable version is a single-arm isolation move, so start light, focus on form, and keep both sides balanced.

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