How to do a Cable One Arm Lateral Raise
The Cable One Arm Lateral Raise is an advanced cable exercise that works your shoulders, with help from your traps and triceps.
How to do a Cable One Arm Lateral Raise, step by step
- 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. Focus on tough movement.
- Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Common mistakes
- Using too much weight and compensating with other muscles
- Not controlling the eccentric (lowering) phase
- Shrugging the shoulder
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Easier variation
More exercises for the same muscles
Frequently asked questions
What muscles does the Cable One Arm Lateral Raise work?
The Cable One Arm Lateral Raise mainly works your shoulders. It also works your traps and triceps.
Is the Cable One Arm Lateral Raise good for beginners?
Not at first. The Cable One Arm Lateral Raise is rated advanced. Build a base with simpler exercises and add this one once your technique and strength are solid.
How many sets and reps of the Cable One Arm Lateral Raise should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Cable One Arm Lateral Raise?
Good alternatives are Band Shoulder Press, Dumbbell Shoulder Press and Barbell Wide Military Press.
Put it in a workout plan
Track your Cable One Arm Lateral Raise in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.