Cable Bent-Over One Arm Lateral Raise exercise animation (Male)

Cable Bent-Over One Arm Lateral Raise

Target muscle
Deltoid Posterior
Synergist muscles
Deltoid Lateral, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Cable
Body part
Shoulders
Type
Strength

The cable bent-over one arm lateral raise is a single-arm isolation exercise for the rear shoulder, primarily targeting the posterior deltoid with help from the lateral deltoid, the rotator-cuff muscles (infraspinatus, teres major and minor), and the mid and lower trapezius. The cable keeps constant tension on the muscle through the whole range, making it a precise way to build rear-delt detail and improve shoulder balance.

How to do the Cable Bent-Over One Arm Lateral Raise

  1. 1Set a cable pulley to the lowest position and attach a single-handle grip.
  2. 2Stand to the side of the machine and grab the handle with the hand farthest from the pulley, so the cable crosses in front of your body.
  3. 3Hinge forward at the hips until your torso is roughly parallel to the floor, keeping a slight bend in your knees and a flat back.
  4. 4Let the working arm hang straight down toward the floor with a soft bend in the elbow; brace your free hand on your thigh or the frame for support.
  5. 5Keeping the elbow angle fixed, raise the handle out to the side in a wide arc until your arm is roughly level with your torso.
  6. 6Lead with your elbow and pinch your shoulder blade in at the top, pausing briefly to feel the rear delt contract.
  7. 7Lower the handle under control along the same path until your arm hangs straight down again.
  8. 8Complete all reps on one side, then switch the handle to the other hand and repeat.

Form tips

  • Lead the movement with your elbow rather than your hand to keep tension on the rear delt instead of the traps.
  • Use a slow, controlled tempo and a lighter load — this is an isolation lift, so momentum defeats the purpose.
  • Keep your torso still and your core braced throughout; the only thing that moves is the working arm.
  • Set the pulley low and stand far enough back that the cable stays taut even at the bottom of the rep.

Common mistakes

  • Swinging the torso up to fling the handle, which shifts the work onto momentum and the lower back instead of the rear delt.
  • Shrugging the shoulder toward the ear at the top, which hands the load to the upper traps and reduces tension on the posterior deltoid.
  • Going too heavy and bending the elbow more as you lift, which turns the raise into a row and removes the isolation.
  • Rounding the back during the hinge, which strains the spine and makes it hard to keep a stable bent-over position.

Frequently asked questions

What muscles does the cable bent-over one arm lateral raise work?

It primarily targets the posterior (rear) deltoid, with the lateral deltoid, the rotator-cuff muscles (infraspinatus, teres major and minor), and the mid and lower trapezius acting as synergists.

Why use a cable instead of a dumbbell for this raise?

The cable keeps constant tension on the rear delt through the entire range, including the bottom of the rep where a dumbbell unloads. That makes it a more consistent isolation stimulus for the rear shoulder.

How many sets and reps should I do?

Because it is an isolation movement, higher reps work well — try 3 to 4 sets of 12 to 20 reps per arm with a light, controlled weight.

Is the cable bent-over one arm lateral raise good for beginners?

Yes. Working one arm at a time makes it easy to learn the rear-delt contraction and even out side-to-side strength, as long as you keep the weight light and the torso still.

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