Cable One Arm Lateral Raise
- Target muscle
- Deltoid Lateral
- Synergist muscles
- Deltoid Anterior, Serratus Anterior
- Equipment
- Cable
- Body part
- Shoulders
- Type
- Strength
The cable one arm lateral raise is a single-arm shoulder isolation exercise that primarily targets the side delts (lateral deltoid), with help from the front delts (anterior deltoid) and the serratus anterior. Performed one side at a time on a low cable pulley, it keeps constant tension on the muscle through the full range and is ideal for building wider, rounder shoulders.
How to do the Cable One Arm Lateral Raise
- 1Set the cable pulley to the lowest position and attach a single D-handle.
- 2Stand side-on to the machine so the working arm is the one furthest from the pulley, then grip the handle with that hand in front of your body.
- 3Plant your feet shoulder-width apart and grip the machine frame with your free hand for stability and a slight lean away.
- 4Keep a soft bend in your working elbow and brace your core, letting the cable pull your arm across the front of your body.
- 5Raise the handle out and up to the side in a wide arc, leading with your elbow until your upper arm reaches roughly shoulder height.
- 6Pause briefly at the top, keeping your wrist neutral and your pinky no higher than your thumb.
- 7Lower the handle under control back across your body, resisting the cable the whole way down.
- 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 lateral deltoid instead of shifting it to the traps.
- Use a lighter weight than you would on a dumbbell raise — the cable keeps tension on the muscle even at the bottom of the rep.
- Keep your torso still and avoid swinging; the slight lean away from the pulley should be set before the set, not created by momentum.
- Stand far enough from the pulley that the cable line is roughly horizontal at shoulder height, so resistance peaks where the delt is strongest.
- Exhale as you raise the handle and inhale as you lower it under control.
Common mistakes
- Using momentum to swing the weight up, which transfers the work away from the side delt and reduces the effectiveness of the rep.
- Shrugging the shoulder toward the ear at the top, which recruits the traps instead of isolating the lateral deltoid.
- Raising the handle well above shoulder height, which shifts load to the traps and can pinch the shoulder joint.
- Letting the wrist tilt up so the thumb leads, which rotates the arm and takes tension off the target muscle.
- Going too heavy, forcing a partial range of motion and bent-elbow cheating that defeats the isolation.
Frequently asked questions
What muscles does the cable one arm lateral raise work?
It primarily works the side delt (lateral deltoid), with the front delt (anterior deltoid) and the serratus anterior assisting as synergists.
Why use a cable instead of dumbbells for lateral raises?
A cable keeps constant tension on the lateral deltoid throughout the whole range, including the bottom, where a dumbbell offers almost no resistance. This can make each rep more effective for building the side of the shoulder.
How many sets and reps should I do?
As an isolation move, it responds well to higher reps. Aim for 3–4 sets of 12–20 reps per arm with a controlled tempo and a weight you can move without swinging.
Is the cable one arm lateral raise good for beginners?
Yes. Working one arm at a time makes the movement easy to learn and lets you focus on form, and the cable's smooth resistance is forgiving as long as you start light.
How high should I raise my arm?
Raise your upper arm to about shoulder height and no higher. Going past that point shifts the work to your traps and can stress the shoulder joint.
