Single-Arm Leaning Cable Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Leaning Cable Lateral Raise is an effective isolation exercise that primarily targets the shoulders, specifically the lateral deltoid, while also engaging the traps as secondary muscles. Performed using a cable machine, this exercise involves leaning to one side while holding the cable with one hand and raising the arm outward to shoulder height. The leaning position helps to increase the range of motion and intensify the activation of the shoulder muscles. This movement is excellent for developing shoulder width and strength, as it isolates the deltoids and minimizes involvement from other muscle groups. The exercise can be performed with controlled movements to ensure proper form and maximize muscle engagement.
How to Perform
Set up the Cable Machine: Attach a single handle to the low pulley of a cable machine. Adjust the pulley to a low position, ideally at the same height as your hand when standing.
Position Yourself: Stand beside the cable machine, grabbing the handle with the hand closest to the machine. Hold the cable handle with a neutral grip (palm facing inward).
Assume the Starting Position: Stand tall with your feet hip-width apart. Step away from the machine slightly to create tension in the cable, and then lean your body away from the machine at a slight angle. Position your feet staggered for balance—your outside leg forward.
Brace Your Core: Engage your core to stabilize your torso and avoid excessive leaning during the movement. Keep your chest lifted, shoulders back, and head neutral.
Perform the Raise: While maintaining the slight lean, raise the hand holding the cable outward and upward in an arc, aiming for shoulder height. Keep your elbow slightly bent and focus on using your shoulder to lift, not your wrist or hand. Avoid swinging your body to assist with the lift.
Squeeze at the Top: Once your arm reaches shoulder height, pause and squeeze your shoulder and traps for a brief moment to fully activate the target muscles.
Lower with Control: Slowly lower your arm back to the starting position, resisting the pull of the cable. Keep your movement controlled and deliberate to maximize muscle engagement.
Repeat: Perform the desired number of reps on one side, then switch to the other side.
Adjust for Form: Ensure you don't overextend or lean too far, as this can place unnecessary stress on the shoulder and lower back. Focus on keeping the movement smooth and consistent.
★ 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
Keep your torso steady and avoid excessive leaning to prevent strain on your lower back.
Use a light weight initially to master the form before progressing to heavier loads.
Focus on slow, controlled movements to fully engage the shoulders and traps.
Keep your elbow slightly bent throughout the movement to protect your joints.
Avoid swinging your body to help with the lift; the movement should be driven by your shoulder.
Make sure to squeeze your shoulder and traps at the top of the movement for better muscle activation.
Perform the exercise with a slight lean away from the machine to increase the range of motion.
Use a cable machine with a low pulley setting to ensure proper alignment of your arm.
Ensure that your wrist stays neutral and doesn’t bend or lead the movement.
Breathe steadily throughout the exercise, exhaling as you lift your arm and inhaling as you lower it.
How Not to Perform
Don’t Over-Lean: Avoid excessive leaning away from the machine, as this can put unnecessary strain on your lower back and reduce the focus on your shoulder muscles. Keep the lean minimal, just enough to create tension in the cable.
Don’t Use Momentum: Refrain from swinging your body or jerking the weight to lift your arm. Using momentum takes the focus away from your shoulders and traps and can lead to improper muscle activation and potential strain.
Don’t Lock Your Elbow: Keep your elbow slightly bent to avoid locking the joint. Straightening the elbow fully can cause unnecessary stress on the elbow joint and reduce the engagement of the shoulder.
Don’t Lift Above Shoulder Height: Avoid raising your arm too high beyond shoulder level, as this can strain the shoulder joint. The movement should stop at shoulder height to maintain proper alignment and muscle activation.
Don’t Allow the Wrist to Lead: Ensure your wrist stays neutral and does not bend to “pull” the weight. The movement should come from your shoulder, not your wrist, to prevent wrist strain and ensure proper muscle targeting.
Don’t Rush the Movement: Avoid performing the exercise too quickly. Rushing the movement reduces time under tension, limiting the effectiveness of the exercise and increasing the risk of injury.
Don’t Use Too Much Weight: Don’t choose a weight that’s too heavy, as this can lead to improper form, muscle imbalances, and potential injury. Start light to focus on proper form and gradually increase the weight as your strength improves.
Don’t Forget Core Engagement: Failing to engage your core can destabilize your body and reduce the effectiveness of the movement. Always brace your core to stabilize your torso during the lift.
Don’t Overstretch at the Bottom: Avoid letting your arm drop too low or too far back at the starting position, as this can put unnecessary stress on the shoulder joint. Keep a controlled range of motion that keeps tension on the muscle throughout.
Don’t Forget to Breathe: Holding your breath during the exercise can increase tension and affect your performance. Exhale as you raise your arm and inhale as you lower it to keep your breathing steady and prevent unnecessary stress on your body.
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.
