How to do the Cable One Arm Lateral Raise
ShouldersDeltsCableBeginner
The cable one arm lateral raise delivers constant tension through the full arc of the movement, making it one of the most effective tools for building wider, rounder shoulders. Mastering this exercise early in your training sets a foundation for balanced, well-developed deltoids that no dumbbell variation can fully replicate.
Add this to my personalized plan →Muscles worked
Primary
Deltoids
Secondary
TrapeziusTriceps
Step-by-step
- Stand side-on to a low cable pulley, grip the handle with your far hand, and plant your feet hip-width apart with a tall spine.
- Brace your core and keep a slight bend in your elbow as you raise your arm out to the side until it reaches shoulder height.
- Pause briefly at the top, feeling the lateral deltoid contract fully before controlling the cable back down.
- Lower the handle slowly under tension, resisting the pull of the cable all the way back to the starting position.
Common mistakes
- Shrugging the shoulder on the way up, which shifts load onto the traps — consciously depress your shoulder blade before and during each rep.
- Using momentum by swinging the torso to get the cable up — lock your hips square and initiate the movement from the deltoid only.
- Standing too close to the pulley so tension drops at the bottom — position yourself so the cable pulls across your body at an angle, maintaining tension at the lowest point.
Pro tip — Tilt your pinky slightly higher than your thumb at the top of the raise, as if pouring a glass of water, to externally rotate the arm and maximally recruit the lateral deltoid fibers throughout the contraction.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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