Single-Arm Cable Lateral Raise
The single-arm cable lateral raise trains the lateral deltoid by lifting one arm sideways against a low cable.
SHOULDERS · PUSH
How it is executed
- Stand side-on to a low cable pulley and grab the handle with the hand farthest from the machine, letting the cable run across the front of your body.
- Keep a slight bend in your elbow, your core braced, and grip the frame with your free hand for stability.
- Raise your arm out to the side until it reaches roughly shoulder height, leading with the elbow.
- Lower it slowly against the cable's tension; the constant resistance keeps the lateral delt loaded throughout the range.
Common mistakes
- Swinging the torso: reduce load.
- Leading only with the hand: let arm and elbow rise together.
- Releasing the return: control the cable to the bottom.
Frequently asked questions
- Which hand holds the handle?
- The hand farther from the tower so the cable crosses in front of the body. The other hand can provide support.
- Is it better than a dumbbell?
- Resistance direction changes and may load the start more depending on position. Both work; choose a range you can control.
- How high should you lift?
- Roughly to shoulder height without shrugging or leaning. Do not chase height at the expense of control.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
Variations and substitutions
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