Lying Cable Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lying Cable Lateral Raise is an effective isolation exercise that primarily targets the shoulders, specifically the lateral deltoid, to enhance shoulder strength and definition. By lying on your side and using a cable machine, this exercise provides continuous tension throughout the movement, making it excellent for muscle isolation. In addition to working the deltoids, the upper back and traps serve as secondary targets, helping to stabilize the movement. This exercise is perfect for individuals looking to improve shoulder stability and develop well-rounded shoulder muscles while minimizing the involvement of other muscle groups.
How to Perform
Set Up the Cable Machine: Attach a single handle to the low pulley of the cable machine. Adjust the weight to a light or moderate level suitable for controlled shoulder isolation.
Position Your Body: Lie down on your side on a flat bench or on the floor, with the side you are not working on in contact with the surface. Your feet can be stacked or slightly staggered for balance.
Grip the Handle: With your free hand (top arm), reach across your body and grab the cable handle. Your working arm should start in front of your body, slightly bent at the elbow, with your palm facing toward your body.
Brace Your Core: Engage your core muscles to keep your torso stable and prevent any twisting or swaying during the movement.
Begin the Raise: Slowly raise your arm upward in an arc away from your body, keeping a slight bend in your elbow. Focus on lifting with your lateral deltoid (side shoulder), not your hand or wrist.
Reach Shoulder Height: Continue lifting until your arm reaches shoulder level or slightly above, depending on your range of motion and comfort. Avoid shrugging your shoulder or letting your upper traps take over.
Pause and Squeeze: Briefly pause at the top of the movement and squeeze your shoulder to maximize contraction.
Lower with Control: Slowly lower your arm back to the starting position, keeping tension in the shoulder throughout the descent. Avoid letting the weight drop or the cable go slack.
Repeat the Reps: Perform the desired number of repetitions, maintaining controlled form throughout. Then switch sides and repeat for the other arm.
Maintain Proper Breathing: Exhale as you lift the weight and inhale as you return to the starting position to ensure steady breathing and core engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on using the shoulder muscles to lift the weight, not the arms or wrists.
Avoid using too much weight; start with a lighter weight to maintain control and prevent injury.
Keep a slight bend in your elbow to protect the joint and ensure constant tension on the shoulder.
Engage your core to maintain balance and avoid unnecessary movement of the body.
Perform the movement slowly and with full control, particularly during the lowering phase.
Avoid swinging your body to generate momentum; the movement should be smooth and deliberate.
Keep your hand in line with your shoulder to prevent unnecessary strain on the shoulder joint.
Focus on squeezing the traps and upper back muscles to support shoulder stability during the lift.
Perform the exercise with a steady, controlled breath; exhale as you raise the weight and inhale as you lower it.
Incorporate this exercise as part of a shoulder-focused workout to improve shoulder strength and stability.
How Not to Perform
Do not use excessive weight – Lifting too much weight can lead to poor form, momentum, and potential shoulder injury. Always start with a manageable weight.
Avoid swinging your body – Swinging your body to lift the weight reduces tension on the shoulder and can strain your lower back. Keep your movements controlled and steady.
Do not straighten your arm fully – Fully extending your arm can place unnecessary stress on your elbow joint. Maintain a slight bend in your elbow to keep tension on the shoulder.
Do not shrug your shoulders – Lifting your shoulders can activate the traps too much and take the focus away from the deltoids. Keep your shoulders relaxed and down.
Avoid leaning too far forward or backward – Leaning too much can compromise your form and put unnecessary strain on your spine. Stay aligned with your body and avoid overextending.
Do not rush the movement – Fast, jerky movements can lead to injury and reduce the effectiveness of the exercise. Focus on a slow, controlled motion throughout the entire range of motion.
Do not neglect your core stability – Failing to engage your core can lead to unnecessary body movement and lower back strain. Keep your core tight to stabilize your body during the exercise.
Do not flare your elbow too high – Lifting the elbow too high can put extra pressure on the shoulder joint. Keep the elbow at a comfortable angle, aligned with your body.
Avoid arching your back – An arched back can lead to spinal strain and affect your posture. Keep your body in a neutral position, and ensure your spine is aligned.
Do not allow the cable to slacken – Letting the cable go slack between reps reduces the constant tension on the muscles. Ensure the cable stays taut throughout the exercise for maximum muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
