Cable One Arm Lateral Raise
Intermediate
Also known as: Single-Arm Cable Lateral Raise · One-Arm Cable Side Raise
Expert Advice
Let your shoulder blade rotate naturally as your arm rises. Pinning it down can make the raise feel cramped.
How-to-do Steps
- Attach a single-hand handle to the cable machine's lowest pulley.
- Stand side-on with feet hip-width apart, holding the handle in your farther hand.
- Hold the handle in front of your thigh with your elbow slightly bent.
- Raise your arm outward to shoulder height, keeping the cable in front of your body.
- Lower the handle slowly back toward your thigh without turning your torso.
- Complete the prescribed reps on this arm, then turn around and switch sides.
Common Mistakes
- Torso swaysFix: reduce the load and keep your ribs stacked over your hips.
- Elbow bends more during the raiseFix: keep the same slight bend throughout.
Coach Cues
Lead with your elbowStand tall without swayingLower slowly
Short reminders to keep in mind during every set.
Track Cable One Arm Lateral Raise in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable One Arm Lateral Raise primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders90%
Secondary
Abs10%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
Unsupported one-arm cable loading requires resisting sideways lean while controlling the arm.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What does Cable One Arm Lateral Raise work?
This exercise directly targets your shoulders, with secondary activation in your abs. It is one of the most popular shoulders exercises in the gym and uses a cable.
What is the most common mistake with Cable One Arm Lateral Raise?
The biggest mistake is shrugging your traps up instead of driving the movement from your shoulder muscles. Slow down, focus on feeling the shoulders work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Cable One Arm Lateral Raise?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Cable One Arm Lateral Raise if I don't have a cable?
You can substitute a resistance band anchored to a door frame or sturdy object and still target your shoulders effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
