Cable One Arm Lateral Raise

A unilateral shoulder isolation that allows for better focus and fixes muscle imbalances. The cable provides high-tension work for the medial deltoid.

Exercise Details

Level: Intermediate
Body Area: upper
Type: isolation
Movement: Unilateral

Required Equipment

Cable Crossover Machine

Target Muscle Groups

Primary

Shoulders

Secondary

Trapezius

Setup

Stand sideways to a low pulley. Hold the handle with the far hand across your body. Brace your core and stand tall.

Instructions

1. Raise the handle out to the side until it reaches shoulder level.
2. Control the weight during the descent.
3. Squeeze the deltoid at the peak.
4. Maintain a stationary torso.
5. Finish the set then switch arms.

Common Mistakes

1. Leaning away from the cable.
2. Shrugging.
3. Swinging the weight.

Alternative Exercises

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

Smith Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement for the upper trapezius. The Smith machine’s vertical track allows for heavy loading with a strict, stable upward pull.

Smith Back Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement performed on the Smith machine to target the upper trapezius muscles. The fixed path allows for heavy loading with maximum stability and safety.