Single Arm Cable Lateral Raise (Crossbody) 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 Single Arm Cable Lateral Raise (Crossbody) is an effective shoulder exercise that primarily targets the deltoid muscles, particularly the lateral head, while also engaging the trapezius as a secondary muscle. This movement is performed using a cable machine, where the user stands sideways to the machine and pulls the cable across their body in a controlled manner. The exercise helps improve shoulder stability, strength, and definition, with an added emphasis on the traps for better upper back development. The crossbody variation is beneficial for isolating the shoulder muscles and preventing the use of momentum, ensuring proper form and focused muscle engagement throughout the movement.
How to Perform
Set the cable machine to its lowest setting and attach a single handle to the cable.
Stand sideways to the machine and grasp the handle with a neutral grip (palms facing inward), ensuring your arm is extended across your body.
Maintain a slight bend in your elbow as you pull the handle across your body, lifting it laterally, keeping your shoulder and torso stable.
Focus on engaging your shoulder muscles, especially the deltoids, while also activating the traps.
Control the movement as you slowly return the handle to the starting position, resisting any jerking or swinging motion.
Repeat the movement for the desired number of reps, ensuring each rep is performed with full control and a steady pace to maximize muscle 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
To maintain constant tension on the side delts, perform the lowering phase of the exercise more slowly than usual, and avoid letting the weight stack touch the machine, leaving some slack in the cable.
Keep the arms moving smoothly throughout the motion, but avoid fully extending or locking out your elbows to ensure continuous muscle engagement.
If you experience any shoulder discomfort during the exercise, try these adjustments:
Rotate your pinkies slightly upward above your thumbs, as though you're pouring water out of a cup.
Allow your arm to naturally rotate during the lift, with your thumb pointing upwards at the peak contraction. This slight external rotation can help open up the shoulder joint and increase the range of motion.
Make sure to engage your core by bracing your abs, and avoid arching your back at the top of the movement to maintain stability.
Keep your head neutral and avoid thrusting it forward—this movement is about controlled stimulation of a small muscle group, so stay focused and avoid using momentum.
Ensure the elbow remains slightly bent throughout, allowing the arm to move freely without locking out, helping to prevent strain and keep the focus on the shoulder muscles.
How Not to Perform
Do not use excessive weight – Lifting too heavy will force you to rely on momentum rather than muscle engagement, reducing the effectiveness of the exercise and increasing the risk of injury. Use a weight that allows controlled movement throughout the range of motion.
Avoid swinging the arm – Jerking or swinging the arm to lift the cable wastes energy and puts unnecessary strain on the shoulder joint. Perform each rep with a steady, controlled motion, focusing on the shoulder muscles doing the work.
Don’t lock your elbow – Fully extending or locking your elbow can lead to unnecessary tension in the joint, which takes focus away from the shoulder muscles. Keep a slight bend in your elbow throughout the movement to maintain continuous muscle activation.
Don’t arch your back – Arching your back to help lift the weight can lead to poor posture and strain on your lower back. Keep your core engaged and maintain a neutral spine throughout the movement to support proper form and reduce injury risk.
Avoid rotating the torso – Rotating your torso to help with the movement compromises the isolation of the shoulder muscles. Keep your upper body stable, using only your arm and shoulder to control the motion.
Don’t neglect the eccentric phase – Lowering the weight too quickly reduces the time the muscles are under tension. Control the lowering phase by moving slowly to engage the muscles effectively and maximize gains.
Don’t let the weight stack touch – Allowing the weight stack to touch during each rep can lead to a loss of tension in the muscles, making the movement less effective. Keep the cable slightly taut and avoid letting the weights rest.
Avoid excessive forward head movement – Tilting your head forward during the exercise shifts focus away from the target muscles and can strain your neck. Keep your head neutral and aligned with your spine throughout the movement.
Don’t raise your arm too high – Lifting the arm beyond shoulder height can place undue stress on the shoulder joint and reduce the effectiveness of the exercise. Raise your arm only to shoulder level, maintaining proper form.
Do not rush the reps – Performing the exercise too quickly leads to poor form and a lack of muscle engagement. Focus on performing each rep with a controlled tempo to get the most out of the exercise and prevent injury.
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.
