Cable Bent-Over One-Arm Lateral Raise
The Cable Bent-Over One-Arm Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise offers a unique way to target the deltoids by using the resistance of a cable machine, providing constant tension throughout the movement.
Execution
-
1
Set the cable machine to the lowest position and attach a single handle.
-
2
Stand sideways to the machine with your feet shoulder-width apart.
-
3
Grasp the handle with the hand farthest from the machine and lean slightly forward from your hips. Keep your back straight.
-
4
Inhale and raise your arm laterally until it is parallel to the floor, keeping your elbow slightly bent.
-
5
Exhale and slowly and controllably return your arm to the starting position.
-
6
Repeat the movement for the desired number of repetitions before switching arms.
Benefits
- Isolation of the shoulder muscles for targeted strengthening.
- Improved muscle definition and symmetry.
- Increased shoulder stability and mobility.
- The constant tension from the cable provides effective muscle stimulation.
Common Mistakes
- ! Performing the movement too quickly: Use a slow, controlled movement to maximally activate the muscles.
- ! Using too much weight: This can lead to improper form and possible injuries. Start light and increase gradually.
- ! Not keeping the back straight: A rounded back can lead to unnecessary strain and injuries.
Primary Muscles
This exercise primarily targets the lateral deltoids. The rear deltoids and trapezius are also trained to a lesser extent.
Possible Alternatives
- Dumbbell Lateral Raise: For when a cable machine is not available.
- Seated Cable Lateral Raise: For a more stable execution and less stress on the lower back.
- Standing Cable Face Pulls: For a more integrated approach that also trains the rear deltoids and trapezius.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
