The cable one-arm lateral raise is a pulling exercise designed to target the shoulder muscles, more specifically the lateral deltoid. For as long as athletes have been using cable machines, lateral raises have been a top choice.
More importantly, when compared to performing the same exercise with a dumbbell, cable one-arm lateral raises provide a more intense test of the lateral deltoid muscle due to the constant tension that the cable provides. There are a couple variations of this movement which we will cover further below.
Unlike some other shoulder exercises, cable one-arm lateral raises are recommended across the board by coaches, strength-trainers and bodybuilders alike. Not only is the appearance of a developed lateral deltoid pleasing aesthetically, it also leads to stronger and more secure shoulders. Unilateral exercises are also shown to increase overall body strength when compared to performing the same movement bilaterally. (Ricker, 2003)
Exercise Breakdown
Let’s assume that you’ve warmed up and done some shoulder joint mobilization work. You may not be aware of it but increases in shoulder strength are correlated with a reduction in shoulder mobility. (Barlow, Benjamin, Birt, Hughes, 2002) So it’s of critical importance that you take the time to stretch and loosen up the joint correctly.
You’ll need a single pulley stack set to a range between hand height and the lowest position. Many lifters comment that the range of motion is better when the cable is set to hand level, and the lateral deltoids are forced to work harder.
If you have an awesome setup like the Home Gym Smith Machine SML07 pay attention to the ballet handle bar. You may need this to grab on to while performing the cable one-arm lateral raises.
Start Position
- Take a single hand stirrup handle attachment and connect it to the pulley cable. With your feet shoulder-width apart, stand perpendicular next to the machine. You should plant your feet firmly, tighten your core and grip the cable attachment handle. Your elbow should be slightly bent at between 10 and 30 degrees and maintained in this position, fixed for the entirety of the movement.
Execution
- With a neutral grip, raise your arm, pulling across your body until your elbow is at shoulder height. Remember, the weight should be raised by shoulder abduction, and not by external rotation. You can raise the weight with your arm either in front of your body or behind, although the former is more common.
End Position
- Exhale in the upward part of the range of motion and inhale as you return to the starting position. Aim for 10 to 15 reps per arm and if possible control the eccentric portion by taking 3 seconds to return to the starting position.
For most people starting off with cable one-arm lateral raises adding weight will prove extremely challenging. The lateral deltoids are usually underdeveloped in the average person and you should expect to be at the lowest or close to the lowest weight setting for some time.
Progress will seem to come quicker with dumbbell one-arm lateral raises. This is because you’re able to create a lot of inertia at the start of the movement with the dumbbell. So you have the appearance of more strength but you’re not getting the same difficulty of the cable equivalent which keeps the muscles under tension for the full duration of the range of motion.
If you are struggling to progress past the lowest weight settings, consider using the ankle/wrist cuff cable attachment. When you use this attachment your hand is still free to grip an additional weight, for example a two pound dumbbell. In this manner you can add weight in smaller increments, building strength at your own pace.
You may also want to grip the ballet bar to help assist with stabilization throughout the course of the movement. The most important point is to focus on your lateral deltoid and achieve the burn which signals that you’re on target.
Common Mistakes
Compromising on form by adding weight too soon
It’s easy to feel embarrassed when performing cable one-arm lateral raises at the gym and you’re on one of the lowest weight settings. But you should put that out of your mind and focus on completing each movement perfectly. Very soon you will be able to add weight. If you start increasing the weight before you’re ready, you will compromise on form and this can easily lead to injury. Plus, experienced lifters at the gym will notice your poor form so you won’t be fooling anyone but yourself.
Swinging with your hips
You want to avoid any temptation to cheat on this movement. Cable one-arm lateral raises are highly focused exercises designed to isolate the lateral deltoids and train them specifically. Don’t try and force a rep by engaging your hips to create momentum. If you can’t complete the set at that weight, drop it down a few pounds and continue until the reps are complete.
Leaning
This one is controversial. There are people on both sides of this question. Some say you should maintain a perfectly vertical standing position while others recommend a slight lean. See what works for you. All other things being equal, the greater the burn in the lateral deltoid, the closer you are to the correct position.
Muscle Engagement
Primary target: Lateral Deltoid
Secondary target: Anterior Deltoid, Supraspinatus, Middle Trapezius, Lower Trapezius, Anterior Serratus
With proper attention to form the cable one-arm lateral raise will develop and strengthen the lateral deltoid. Over time, your shoulders will fill out and broaden as the lateral deltoid grows in size and power.
This movement also engages the upper trapezius and levator scapulae as stabilizers.
Bracing your abs helps maintain stability throughout this difficult exercise but it does have the added benefit of engaging your core and adding the effort expended in completing each cable one-arm lateral raise repetition.
Cable one-arm lateral raises help increase shoulder stability and for this reason strength coaches will often recommend it as a useful supplemental exercise. The heavier overhead lifts such as the press and snatch require solid and stable shoulders.
Summary
Whether you are looking to build solid, rounded and broad shoulders, or simply aiming to build functional strength in a weak part of your body, cable one-arm lateral raises are the perfect go-to exercise. This movement should be a regular part of every bodybuilder’s program, performed on a weekly basis.
Many people avoid doing cable one-arm lateral raises at the gym because they’re more difficult to do right, and because the weight has to be embarrassingly low for newbies. But don’t let that stop you. Take a longer term view and commit to making small gains each month. Very soon you’ll be pumping out 15 reps each arm in perfect form.
References
Ricker, K. (2003). The one-sided work out: work a single side of your body to double your gains in the
gym. This unilateral training program will stimulate your muscles and your mind.
Muscle & Fitness/Hers, vol. 4, no. 5: pp. 74+.
link.gale.com/apps/doc/A115340762/AONE
Barlow, J., Benjamin, B. Birt, P., Hughes, C. (2002). Shoulder Strength and Range-Of-Motion Characteristics in Bodybuilders.https://journals.lww.com/nsca-jscr/abstract/2002/08000/shoulder_strength_and_range_of_motion.6.aspx
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