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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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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps per arm. Rest 60s.
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.
Yes, the Single Arm Cable Lateral Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking for targeted lateral delt work. Start with lighter weights to master proper form before progressing.
For the Single Arm Cable Lateral Raise, the recommended approach depends on your goals. 3-4 sets of 12-15 reps per arm. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
The Single Arm Cable Lateral Raise typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.