Single Arm Cable Lateral Raise
Primary
Shoulders
Secondary
Traps
Equipment
Cable
Difficulty
Beginner
Type
Pull
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For training your shoulders, the Single Arm Cable Lateral Raise is a solid beginner-level pulling movement in the isolation category. Use for side delt isolation with constant cable tension.
Everything You Need to Know About the Single Arm Cable Lateral Raise
The Single Arm Cable Lateral Raise is a good for beginners exercise that targets your Side shoulders (lateral deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for side delt isolation with constant cable tension. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking for targeted lateral delt work. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Single Arm Cable Lateral Raise — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Single Arm Cable Lateral Raise?
- 1
Set a cable pulley to the lowest position with a handle.
- 2
Stand sideways to the machine and grab the handle with the far hand.
- 3
Keep a slight bend in your elbow throughout the movement.
- 4
Raise your arm out to the side until parallel with the floor.
- 5
Squeeze your side delt at the top of the movement.
- 6
Lower with control and repeat for desired reps.
What are the best tips for the Single Arm Cable Lateral Raise?
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.
Common Single Arm Cable Lateral Raise mistakes
Using momentum by swinging the body.
Bouncing or using momentum during the Single Arm Cable Lateral Raise takes work away from your Side shoulders (lateral deltoid) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Raising the arm too high above shoulder level.
Without proper shoulder positioning during the Single Arm Cable Lateral Raise, your Side shoulders (lateral deltoid) can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Letting the cable pull your arm down too fast.
Rushing through the Single Arm Cable Lateral Raise reduces the time your Side shoulders (lateral deltoid) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Shrugging the shoulder during the movement.
Without proper shoulder positioning during the Single Arm Cable Lateral Raise, your Side shoulders (lateral deltoid) can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Single Arm Cable Lateral Raise — who it's best for
All fitness levels looking for targeted lateral delt work.
How to Program the Single Arm Cable Lateral Raise
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.
What are good alternatives to the Single Arm Cable Lateral Raise?
Cable Lateral Raise
Lateral Raise
Machine Lateral Raise
Other Variations
- Behind Back Cable Lateral Raise
- Cross Body Cable Lateral Raise
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single Arm Cable Lateral Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with lighter weight to master the movement.
- Avoid jerky motions that strain the shoulder.