Lateral raise with cable and one arm
The cable one arm lateral raise is a highly effective exercise for targeting the deltoid muscles, crucial for shoulder definition and strength. By isolating each arm, it promotes balanced muscle development and corrects asymmetries. This exercise primarily activates the lateral deltoid but also engages the anterior deltoid and upper traps, enhancing overall shoulder stability and rotation. Athletes benefit from improved shoulder strength and flexibility, vital for performance in sports involving overhead movements or arm endurance, such as swimming, tennis, and baseball.
| Primary muscle group: | Shoulders |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
8kg
Avg. weight
18lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand sideways in front of a low cable pulley, holding the stirrup in the hand farthest from the machine.
- 2Place your free hand on your hip for support. Bend forward slightly at the hips.
- 3Keep your elbow slightly bent and exhale as you raise the stirrup away from the pulley until your elbow is shoulder height.
- 4Hold for a count of two.
- 5Inhale as you lower the stirrup back to the starting position in a controlled manner.
- 6Repeat for the desired number of repetitions.
- 7Switch sides and repeat the exercise with your opposite arm.
Tips & Tricks
Maintain Proper Posture: Ensure that your client stands upright with a slight bend in their knees. This will help in maintaining balance and reducing strain on the lower back.
Consistent Breathing: Encourage your client to exhale as they raise the arm and inhale as they lower it. This helps in maintaining a steady rhythm and reduces the risk of holding the breath and potentially straining.
Slow and Controlled Movements: Advise your clients to avoid any jerky movements. A slow and controlled lift maximizes muscle engagement and minimizes the risk of injury.
Arm Positioning: When the arm is at the top of the movement, it should be parallel to the ground. Ensure that your client doesn't lift higher than this to reduce unnecessary shoulder strain.
Elbow Slightly Bent: Keeping a slight bend in the elbow can minimize the risk of joint strain and focuses the effort on the deltoid muscle.
Neutral Wrist: Instruct your client to keep the wrist in a neutral position without bending it, to ensure that the effort is concentrated in the shoulder rather than the forearm.
Engage Core Muscles: Remind your client to engage their core to maintain stability throughout the exercise, which helps in reducing lower back strain.
Gradual Weight Increase: Start with lighter weights and gradually increase as strength improves. This helps in reducing the risk of injury and allows the muscles to adapt progressively.
Mind-Muscle Connection: Encourage your client to focus on the deltoid muscle during the lift. This mental focus can help in maximizing muscle engagement and effectiveness of the exercise.
Avoid Shrugging: Make sure your client avoids shrugging their shoulders during the lift. The shoulders should remain relaxed, with the movement isolated to the deltoid.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
