Cable Single Arm Lateral Raise (VERSION 2) exercise animation (Male)

Cable Single Arm Lateral Raise (VERSION 2)

Target muscle
—
Equipment
Cable
Body part
Shoulders
Type
Strength

The cable single arm lateral raise (version 2) is a shoulder isolation exercise that works the side (lateral) deltoid of one arm at a time using a low cable pulley. Because the cable keeps constant tension across the full range of motion, it builds shoulder width and definition while letting you focus on clean, controlled form on each side.

How to do the Cable Single Arm Lateral Raise (VERSION 2)

  1. 1Attach a D-handle to a low pulley and stand side-on to the machine so the cable crosses in front of your body.
  2. 2Grip the handle with the hand farthest from the machine and let your arm hang across your hips, with a slight bend in the elbow.
  3. 3Plant your feet shoulder-width apart, brace your core, and hold the upright frame with your free hand for stability if needed.
  4. 4Raise your arm out to the side in a smooth arc, leading with your elbow until your upper arm reaches roughly shoulder height.
  5. 5Keep your wrist neutral and avoid shrugging your trapezius as you lift.
  6. 6Pause briefly at the top, feeling the tension across the side of your shoulder.
  7. 7Lower the handle under control back across your body, resisting the cable the whole way down.
  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 so the side delt does the work instead of your forearm.
  • Keep a soft, fixed bend in your elbow throughout the set rather than pressing the arm up like a partial overhead press.
  • Stop the lift at about shoulder height; going higher hands the work over to the traps.
  • Use a lighter load than you would for a dumbbell raise, since the cable keeps tension on the shoulder even at the bottom.

Common mistakes

  • Swinging the torso or leaning away from the machine to fling the weight up, which uses momentum instead of the shoulder and reduces the training effect.
  • Shrugging the shoulder up toward the ear, which shifts the load onto the traps and can strain the neck.
  • Going too heavy and bending the elbow more through the rep, turning a raise into a pulling motion that loses tension on the side delt.
  • Raising the arm well above shoulder height, which adds joint stress without working the target shoulder muscle harder.

Frequently asked questions

What muscles does the cable single arm lateral raise work?

It mainly works the side (lateral) head of the shoulder, the deltoid muscle responsible for raising the arm out to the side and building shoulder width.

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

The cable keeps constant tension on the shoulder through the whole range, including the bottom of the rep where a dumbbell goes light. Working one arm at a time also lets you focus on form and even out side-to-side differences.

Is the cable single arm lateral raise good for beginners?

Yes. It is a controlled isolation movement that is easy to learn, and the single-arm setup makes it simple to keep strict form. Start light to groove the technique before adding load.

How many sets and reps should I do?

Since this is an isolation exercise for shoulder shape, 3 to 4 sets of 12 to 20 reps per arm with a controlled tempo works well. Keep the weight light enough to avoid swinging.

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