Cable Side Lying Single Arm Lateral Raise exercise animation (Hombre)

Cable Side Lying Single Arm Lateral Raise

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Shoulders
Tipo
Strength

The cable side lying single arm lateral raise is a shoulder isolation exercise that targets the side (lateral) deltoid one arm at a time. Lying on your side with the cable set low, you raise the handle out and away from your body, which keeps tension on the side delt right from the bottom of the rep where free weights feel almost weightless. It is a great accessory for building shoulder width and ironing out left-to-right imbalances.

Cómo hacer el Cable Side Lying Single Arm Lateral Raise

  1. 1Set the cable pulley to the lowest position and attach a single handle.
  2. 2Lie on your side on a bench or the floor, positioned so the cable line runs across the front of your body and the working arm is on top.
  3. 3Grip the handle with your top hand, arm resting across your torso so the cable is already under light tension.
  4. 4Brace your core and keep your torso stacked and still, with a soft bend in the working elbow.
  5. 5Raise the handle out and up in an arc, leading with your elbow, until your arm reaches roughly shoulder height.
  6. 6Pause briefly at the top and feel the contraction in your side deltoid.
  7. 7Lower the handle under control back across your body, resisting the cable the whole way down.
  8. 8Finish your reps, then switch sides and repeat with the other arm.

Consejos de técnica

  • Lead the movement with your elbow rather than your hand so the side delt does the work instead of your forearm.
  • Keep a fixed, soft bend in your elbow throughout the set instead of straightening and bending it to fling the weight.
  • Use a slow, controlled lowering phase to make the most of the constant cable tension at the bottom of the rep.
  • Keep your torso square and avoid rolling backward; only your shoulder should move.
  • Use a lighter load than you would for a standing dumbbell raise, since the cable keeps the side delt working through the full range.

Errores comunes

  • Using too much weight and swinging the torso to start the rep, which shifts the work off the side delt and onto momentum.
  • Raising the arm well above shoulder height, which brings the traps in and takes tension off the target muscle.
  • Letting the cable yank the arm down at the bottom, losing the constant tension that makes this variation effective.
  • Rolling onto your back as you lift, which changes the angle and reduces the load on the side deltoid.
  • Bending and straightening the elbow to cheat the weight up, turning a raise into a partial press.

Preguntas frecuentes

What muscle does the cable side lying single arm lateral raise work?

It mainly works the side (lateral) head of the deltoid, the muscle on the outside of your shoulder that builds width. Working one arm at a time also helps fix strength imbalances between shoulders.

Why do it side lying with a cable instead of standing with a dumbbell?

Lying on your side and pulling against a low cable keeps tension on the side delt at the very bottom of the rep, where a standing dumbbell raise feels almost weightless. That makes the bottom range harder and more productive.

How many sets and reps should I do?

As an isolation accessory, 2-4 sets of 12-20 reps per arm with a controlled tempo works well. The side delt responds to higher reps and constant tension rather than heavy loads.

How high should I raise my arm?

Raise the handle to about shoulder height, where the side deltoid is fully contracted. Going much higher recruits the traps and takes tension off the muscle you are trying to train.

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