Cable One Arm Lateral Raise
Expert Advice
Control the movement both on the lift and the descent to keep constant tension on the shoulder muscles.
How-to-do Steps
- Attach a single handle to a low pulley cable and select the appropriate weight.
- Stand with your side to the cable machine, feet shoulder-width apart.
- Grasp the handle with the hand farthest from the machine, palm facing in.
- Keeping your arm straight, lift it out to the side until it is level with your shoulder.
- Pause at the top, then slowly lower back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Track Cable One Arm Lateral Raise in FitAI
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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
Shoulders80%
Secondary
Abs20%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
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.
