One Arm Cable Lateral Raise: How To Do & Muscle Worked

The one arm cable lateral raise is a unilateral variation of the lateral raise that helps to build the muscles of the shoulders.

Single arm lateral raise is a shoulder exercise that works the middle head of the deltoid muscle, which is the rounded muscle at the very top of each shoulder.

You can use both arms while performing the lateral raise exercise, but it’s often recommended to use just one to add more difficulty to your workout. This will help you stimulate more gains.

You can perform the one arm lateral raise with dumbbells, cables, and resistance bands, but a cable setup is best because it provides your muscles with almost uninterrupted time under tension, and a massive pump.

Deltoid (Shoulder) Muscles

The deltoid muscle of the shoulder consists of three separate sections or heads.

Muscles Worked During Single Arm Cable Lateral Raise

The primary Muscle Worked during single arm cable lateral raises the lateral deltoid, which is the middle portion of the deltoid muscle.

Secondary Muscle Worked: The anterior deltoid, posterior deltoid, upper trap, supraspinatus (a rotator cuff muscle), and serratus anterior (muscles along your ribs under your armpit) also contribute to the movement.

A handful of other muscles worked or play the role of stabilizer muscles, include your

Shoulder Anatomy

Benefits of Single Arm Cable Lateral Raises

  • One arm cable lateral raise strengthening the side delts, that helps to stabilize the shoulders, which can help prevent future injuries.
  • Lateral Raises improve the overall aesthetics and definition of your shoulders. One hallmark of someone who’s in shape is having wide-toned shoulders.
  • A Single arm cable lateral raise can create better mind-muscle connection than raises using two arms.
  • The lateral deltoids play a part in stabilizing the weight when performing bench press or overhead press. By working directly on the lateral deltoids, there will be a transfer of strength to your other lifts.
  • One arm cable lateral raises are more evenly distributed, and you have more of a constant load on your shoulder muscles throughout the whole range of motion.
  • Cable machines are a safe and efficient tool to incorporate into your normal workout program.
  • It helps create balanced shoulder development between sides.

One Arm Cable Lateral Raise Exercise Guide

The one-arm cable lateral raise is an isolated shoulder exercise that targets the deltoids, while increasing stability in both the wrists and the core.

You can use both arms while performing the exercise, but it’s often recommended to use just one to add more difficulty to your workout and stimulate more gains.

This exercise targets the medial deltoid, which is important to building a complete set of strong shoulders.

One Arm Cable Lateral Raise

How To Do Single Arm Cable Lateral Raise

  1. Stand next to a cable pulley machine with your feet shoulder-width apart and the handle attachment adjusted to the lowest setting.
  2. To maintain good posture, push your chest forward, and point your shoulders back while slightly bending both knees.
  3. Grab the handle and stand straight up with your arm fully extended and feet facing forward. Maintaining a slight bend in your working elbow, raise your arm up to shoulder height.
  4. Hold for a second, and then slowly lower the weight back to the starting position.

Pro-Tips

  • Keep your torso still, your back straight, and your elbow slightly bent.
  • Don’t just swing your arms. Keep controlled motion throughout the exercise.
  • Always use weights that you can handle comfortably.
  • If you want to keep more tension through the side delts, use a slightly slower eccentric than normal.
  • When performing one arm cable lateral raises, make sure there is a slight bend in your elbow. If the arm is fully extended, a lot of the tension will be transferred from the shoulders to the forearms.

Training Volume (No. of Reps and Sets)

Perform anywhere from 10-15 reps per set and 3-4 set of one arm cable lateral raise.

If you are going below 10 reps, you are probably using too much weight and are relying on muscles other than your shoulders to lift the weight.

Choose a weight you can lift with control using only your shoulders.

Modifications to One Arm Cable Lateral Raise

When performing one arm cable lateral raises, there are a couple of modifications you can make.

One modification you can make when performing one arm cable lateral raises is to turn your wrist and point your thumb down to the ground, as if you are pouring water out of a pitcher, as you lift the weight.

You can also make a second modification when performing one arm cable lateral raises by positioning your arm differently at the start of the exercise. You could start with your arm in front or behind your body.

The leaning lateral raise is the third modification, which helps to prove to isolate the lateral deltoid, letting it move through a more expanded range of motion.

One arm cable lateral raise alternative

Before we dive into the one arm cable lateral raise alternatives, let’s take a closer look at the basics. We must remember, a single arm cable lateral raise alternative will be able to satisfy the following criteria:

1. Activate the middle deltoid muscle groups, which is trained in the one arm cable lateral raise

2. Isolate the muscle groups during execution.

3. Train the deltoid muscle through a longer range of motion.

1. Lying Dumbbell Lateral Raise

The side-lying lateral raise increases strength and stability throughout the entire shoulder. This exercise more specifically targets the side deltoid.

Having a great lateral head will give the illusion of a super-wide set of shoulders. Incline side laterals are perhaps difficult for beginners, but it is an interesting variation on conventional lateral raises.

Lying Dumbbell Lateral Raise

2. Dumbbell Lateral Raise

Lateral Raise is one of the best side delt exercises to build side deltoids. To build the lateral head of the deltoid muscle, make lateral raises a regular part of your shoulder workout.

It’s a good alternate of one arm cable lateral raise to build your lateral deltoid workout.

Lateral Raise

3. Cable Machine Y Raise

The cable Y-raise is a fantastic exercise for the whole shoulder that activates all fibers of the deltoid anterior, lateral, and posterior, but it mainly targets the lateral shoulder.

This lateral deltoid exercise is the best and creative alternate of one arm cable lateral raise.

Cable Machine Y Raise

FAQ

What do single arm lateral raises work?

The single-arm lateral raise is a shoulder exercise that targets the middle head of the deltoid muscle. It’s a fundamental strength-training move and is a great option to work on your deltoid muscle.

How do you do lateral raises on cable one arm?

One-arm cable lateral raises are performed using a single handle attachment on the low cable pulley system. You will find this in nearly all gyms.

Is one arm lateral raise better?

The one-arm lateral raise is a unilateral exercise, and it is the best option for training the deltoid muscles. The primary benefit of unilateral exercises is their ability to evenly train both sides of the body.

It helps to avoid overuse, overtraining, or compensating with the dominant side, which can help to isolate and correct muscle imbalances, which in turn can help to prevent injury and facilitate rehabilitation.

Know More About Shoulder Training

Single Dumbbell Exercises To Train Your Shoulder

Leave a Comment