Standing Low-Pulley Deltoid 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
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Standing Low-Pulley Deltoid Raise" is a shoulder-focused exercise performed with a cable machine. It primarily targets the deltoid muscles of the shoulders, helping to improve shoulder strength and muscle definition. Additionally, it engages the forearms as secondary muscles, particularly during the grip and stabilization of the cable. To perform this exercise, stand with your body facing the cable machine, grasp the low pulley handle with one hand, and raise your arm out to the side, keeping a slight bend in your elbow. This controlled movement works the lateral portion of the deltoid while minimizing stress on the joints. It’s an effective isolation exercise for building shoulder stability and strength.
How to Perform
Stand beside a low pulley machine, positioning yourself on the right side. Reach across with your left hand and grab the single handle attached to the pulley, ensuring your palm faces downward (pronated grip). Keep your arm extended in front of you, while your right hand rests on the machine for added stability and support.
Maintain a straight posture with your back aligned, and keep your feet positioned about shoulder-width apart. This is your starting stance.
Using your left hand, pull the handle across your body, raising it until your arm reaches shoulder height. As you do this, exhale and feel the muscles in your shoulder engage at the top of the movement.
Pause briefly at the peak of the motion, then slowly lower the handle back to the starting position as you inhale, maintaining control throughout the descent.
Continue for the prescribed number of repetitions, focusing on a smooth, controlled movement for both the lifting and lowering phases.
After completing the set with your left arm, switch to your right arm and perform the exercise following the same steps.
★ 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 a firm grip on the cable handle to activate the forearm muscles, but avoid overgripping to minimize tension in the hands and forearms.
Focus on a slow and controlled movement, especially when lowering the handle, to maximize shoulder activation and reduce the risk of injury.
Avoid using momentum or swinging your body to lift the weight—this ensures that the deltoids are doing most of the work.
Keep your torso upright throughout the movement to maintain proper form and avoid strain on your lower back.
Don't let your shoulders shrug during the raise; aim for a smooth lateral lift without engaging the traps excessively.
Make sure the movement is coming from the shoulder joint, not the elbow or wrist, to effectively target the deltoid.
Adjust the weight so that the last few reps are challenging, but still maintain good form and full control.
Focus on a slight bend in the elbow rather than locking it straight to maintain tension on the shoulder muscles throughout the exercise.
Perform the exercise in both directions (lifting and lowering) with equal control to ensure balanced muscle engagement.
To avoid muscle imbalances, perform the exercise with both arms, even if you feel one side is weaker.
How Not to Perform
Do not use excessive weight – Avoid choosing a weight that’s too heavy, which can cause you to use momentum or improper form to complete the movement. This reduces the effectiveness of the exercise and increases the risk of injury.
Avoid swinging your body – Do not lean back or use your torso to help lift the cable. This reduces the focus on the deltoid and puts unnecessary stress on the lower back.
Don’t lock your elbows – Keep a slight bend in your elbows throughout the exercise. Locking your elbows can shift the focus away from the deltoid and put strain on your joints.
Do not shrug your shoulders – Avoid letting your shoulders rise toward your ears during the lift. This engages the traps instead of the deltoids, which can lead to imbalanced muscle development.
Do not rush the movement – Avoid performing the exercise too quickly. A fast, jerky motion can cause you to lose control and minimize the activation of the shoulder muscles.
Don’t neglect your posture – Avoid slouching or rounding your back. Always keep your torso upright to maintain proper form and reduce the risk of back strain.
Don’t forget to engage your core – Failing to keep your core engaged can destabilize your body and make it harder to perform the exercise with proper control.
Avoid letting your hand pull the handle too far across your body – Overextending can put strain on your shoulder joint and reduce the effectiveness of the exercise. Keep the movement in line with your body.
Don’t focus on lifting your arm higher than shoulder height – Lifting too high can lead to shoulder impingement. Keep the movement controlled and stop at shoulder level.
Avoid only using your grip strength – Don’t focus solely on gripping the cable handle tightly. Let the deltoid muscles do the work and keep your grip relaxed enough to avoid excessive forearm strain.Soon to be added!
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.
