Cable One Arm Lateral Raise
Also known as: one arm cable lateral raise
Cable One Arm Lateral Raise is a graduate-level take on the pattern and works well after overhead pressing.
How to do Cable One Arm Lateral Raise
- Stand with your feet shoulder-width apart, facing the cable machine.
- Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable.
- Keep your arm straight and slowly raise it out to the side until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Cable One Arm Lateral Raise Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.
Common Cable One Arm Lateral Raise Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Easier and Harder Than Cable One Arm Lateral Raise
Swap Cable One Arm Lateral Raise For
Cable One Arm Lateral Raise — Frequently Asked Questions
How do you do the Cable One Arm Lateral Raise?
Stand with your feet shoulder-width apart, facing the cable machine. Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable. Keep your arm straight and slowly raise it out to the side until it is parallel to the ground. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable One Arm Lateral Raise work?
The Cable One Arm Lateral Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with a cable machine.
How many sets and reps of the Cable One Arm Lateral Raise should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable One Arm Lateral Raise good for beginners?
Not usually. The Cable One Arm Lateral Raise is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable One Arm Lateral Raise?
Try the Dumbbell One Arm Shoulder Press V. 2, Band Standing Rear Delt Row or the Kettlebell One Arm Jerk. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable One Arm Lateral Raise the same as the one arm cable lateral raise?
Yes. The Cable One Arm Lateral Raise is also commonly called the one arm cable lateral raise. Different gyms and training programs label it differently, but "one arm cable lateral raise" refer to this same movement.
