Primary
Shoulders
Secondary
Traps
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Single Arm Cable Lateral Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The single-arm cable lateral raise isolates one side delt at a time with constant cable tension. Working one arm lets you focus completely on the working side while using your free hand for balance. The cable maintains tension at the bottom where dumbbells provide none.
When to use it
Use for side delt isolation with constant cable tension.
Who it's for
All fitness levels looking for targeted lateral delt work.
Stand close to the cable stack and grip the handle with your far hand. Lead with your elbow, not your hand—imagine lifting your elbow to the ceiling. Keep a slight bend in your elbow that doesn't change during the lift. Use your free hand to hold the stack for stability.
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Also targets: traps
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Set a cable pulley to the lowest position with a handle.
Stand sideways to the machine and grab the handle with the far hand.
Keep a slight bend in your elbow throughout the movement.
Raise your arm out to the side until parallel with the floor.
Squeeze your side delt at the top of the movement.
Lower with control and repeat for desired reps.
Stand close to the machine for constant tension throughout.
Lead with your elbow, not your hand, for better delt activation.
Keep your torso stable and avoid leaning.
Focus on the lateral delt doing the work.
Use single-arm cable laterals when you want focused side delt work with constant tension. They're excellent for addressing imbalances between sides or when you want to really feel each rep. The single-arm focus also helps build better mind-muscle connection.
Using momentum by swinging the body.
Bouncing or using momentum during the Single Arm Cable Lateral Raise makes the movement harder to control and can shift work away from your Side shoulders (lateral deltoid). Use a load you can move smoothly through the intended range.
Raising the arm too high above shoulder level.
Changing your shoulder position during the Single Arm Cable Lateral Raise can redirect the movement away from your Side shoulders (lateral deltoid). Use the shoulder-blade position described in the setup and keep the motion controlled.
Letting the cable pull your arm down too fast.
Rushing through the Single Arm Cable Lateral Raise makes it easier to lose position and harder to keep tension on your Side shoulders (lateral deltoid). Slow down enough to control both the lifting and lowering portions of each rep.
Shrugging the shoulder during the movement.
Changing your shoulder position during the Single Arm Cable Lateral Raise can redirect the movement away from your Side shoulders (lateral deltoid). Use the shoulder-blade position described in the setup and keep the motion controlled.
All fitness levels looking for targeted lateral delt work.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 12-15 reps per arm. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single Arm Cable Lateral Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Single Arm Cable Lateral Raise
The Single Arm Cable Lateral Raise primarily targets the Side shoulders (lateral deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Single Arm Cable Lateral Raise include Traps, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff.
Our library labels Single Arm Cable Lateral Raise as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single Arm Cable Lateral Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single Arm Cable Lateral Raise is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Single Arm Cable Lateral Raise include: Cable Lateral Raise, Lateral Raise, Machine Lateral Raise. These exercises target similar muscle groups as the Single Arm Cable Lateral Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.