Single Arm Cable Leaning Lateral Raise
Intermediate
Also known as: Single-Arm Lean-Away Cable Lateral Raise · One-Arm Leaning Cable Lateral Raise
Expert Advice
Keep the distance between your torso and the station unchanged during each rep. Moving closer as you lift turns the lean into momentum.
How-to-do Steps
- Set the pulley low and attach one handle to the cable.
- Stand sideways, holding the handle with your outside hand and bracing on the station.
- Plant both feet and lean away, keeping the handle beside your thigh.
- Raise your working arm sideways to shoulder height with your elbow slightly bent.
- Lower the handle slowly back beside your thigh without changing your lean.
- Complete the prescribed reps on this arm, then switch sides.
Common Mistakes
- Shrugging toward your earFix: keep your neck long as your arm rises.
- Bending your wrist to lift higherFix: keep your hand aligned with your forearm.
Coach Cues
Keep your leanLead with your elbowKeep your neck long
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Cable Leaning 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
Shoulders100%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
Maintaining a supported sideways lean while lifting one arm requires additional body control.
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 muscles does Single Arm Cable Leaning Lateral Raise work?
Single Arm Cable Leaning Lateral Raise primarily targets the Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Single Arm Cable Leaning Lateral Raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Single Arm Cable Leaning Lateral Raise suitable for beginners?
Single Arm Cable Leaning Lateral Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Single Arm Cable Leaning Lateral Raise?
Shrugging toward your ear: keep your neck long as your arm rises. Bending your wrist to lift higher: keep your hand aligned with your forearm.
