Single-Arm Cable Lateral Raise
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.
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.
Variations and substitutions
Glossary and calculators
Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.Zone 2 (aerobic base)Zone 2 is the aerobic intensity between 60 and 70% of heart-rate reserve, sustainable for a long time and low enough to hold a full conversation.Running pace calculatorWhat pace you are running
