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Cable Lateral Raise
Beginner - Strength - Isolation
Targeted Muscle Group
Shoulders
Recommended Equipment
Machine - Strength
How to do it
The standing cable lateral raise is a great exercise for building strong shoulders and targeting the middle deltoids. Using a cable machine offers consistent resistance, making this exercise effective for muscle development. Here’s how to perform it correctly:
Setup:
Attach a single handle to the low pulley of a cable machine. Select an appropriate weight.
Starting Position:
Stand with your side facing the cable machine. Grab the handle with the hand of your arm furthest from the machine, so the cable runs across the front of your body. Bend your knees slightly to get into a bent-over position, keeping your back straight and hinging at your hips. Your torso should be almost parallel to the floor.
Keep your free hand on your knee or a stable surface for support.
Executing the Lateral Raise:
Inhale and brace your core. With a slight bend in your elbow, raise your arm across your body and out to the side until it is level with the ground. Your palm should face downward or slightly backward at the top of the movement. Focus on lifting with your shoulder and not using your back or arms to swing the weight.
Holding the Position:
Hold the raised position for a brief count to maximize the contraction in your rear deltoids.
Returning to Starting Position:
Exhale and slowly lower your arm back to the starting position in a controlled manner, maintaining tension on the muscle throughout the movement.
Switching Sides:
Complete the desired number of repetitions for one side, then switch sides and repeat the exercise with the other arm.
