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Shoulders · Cable · Intermediate

How to do Cable One Arm Lateral Raise

The cable one arm lateral raise is an isolation exercise targeting the deltoid muscles, particularly the lateral (side) head. It is performed using a cable machine, which provides constant tension throughout the movement. This exercise helps build shoulder width and strength.

Cable One Arm Lateral Raise demonstration
Primary muscle
Shoulders
Also works
Traps and Triceps
Equipment
Cable
Level
Intermediate
Category
Shoulders

How to do Cable One Arm Lateral Raise, step by step

  1. Stand with your feet shoulder-width apart, facing the cable machine.
  2. Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable.
  3. Keep your arm straight and slowly raise it out to the side until it is parallel to the ground.
  4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Station taken, or training at home? Alternatives to Cable One Arm Lateral Raise →

Muscles worked

Cable One Arm Lateral Raise works your shoulders as the main mover, with help from your traps and triceps.

Variations

Cable One Arm Lateral Raise is a variation of Cable Lateral Raise.

Track Cable One Arm Lateral Raise in SPLYT

Cable One Arm Lateral Raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More shoulder exercises

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Every cable exercise → · The full exercise library →