Cable Single-Arm Bent-Over Lateral Raise
Sculpt defined shoulders with the Cable Single-Arm Bent-Over Lateral Raise. Isolate & strengthen for noticeable results.
The Cable Single-Arm Bent-Over Lateral Raise mainly works the shoulders, with help from the traps and triceps. You'll need: single handle attachment or cable machine.
Required Equipment
Cable Single-Arm Bent-Over Lateral Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Cable Single-Arm Bent-Over Lateral Raise Variations and Alternatives
How to do the Cable Single-Arm Bent-Over Lateral Raise
Set up a cable machine with a single handle attachment positioned at the bottom.
Stand side on to the cable machine, feet shoulder-width apart.
Bend forward at the waist, keeping your back straight, to reach a position where your torso is almost parallel to the floor.
Grasp the handle with the hand furthest from the machine; this is your starting position.
With a slight bend in your elbow, exhale as you raise the cable handle out to the side, keeping your wrist neutral and your core engaged.
Lift the handle until your arm is parallel to the ground, or slightly higher, but not above shoulder height.
Pause momentarily at the top of the movement, feeling the contraction in your shoulder muscles.
Inhale as you slowly lower the weight back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of reps before switching sides and performing the exercise with the opposite arm.
Tips:
Ensure that your movements are slow and controlled, focusing on the muscle contraction rather than using momentum.
Avoid jerking the weight or using your back to assist in lifting the cable.
Keep your abdominal muscles tight throughout the exercise to support your lower back.
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Cable Single-Arm Bent-Over Lateral Raise FAQs
What muscles does the Cable Single-Arm Bent-Over Lateral Raise work?
The Cable Single-Arm Bent-Over Lateral Raise mainly works the shoulders, with help from the traps and triceps. The main muscles are the posterior deltoid.
What equipment do you need for the Cable Single-Arm Bent-Over Lateral Raise?
Single handle attachment or cable machine.
What workout day should the Cable Single-Arm Bent-Over Lateral Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Single-Arm Bent-Over Lateral Raise variations and alternatives?
Similar exercises include the Cable Half Kneeling External Rotation Press, Cable Incline Y-Raise with Supported Back Wrist Strap, Cable Lateral Leaning Raise and Cable Lying Upright Row.
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