Lateral raise with cable and one arm

Exercise overview

Primary muscle group: Shoulders

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 8

Average per rep (lbs)*: 18

Description: Stand sideways in front of a low cable pulley, holding the stirrup in the hand farthest from the machine. Place your free hand on your hip for support. Bend forward slightly at the hips. Keep your elbow slightly bent and exhale as you raise the stirrup away from the pulley until your elbow is shoulder height. Hold for a count of two. Inhale as you lower the stirrup back to the starting position in a controlled manner. Repeat for the desired number of repetitions. Switch sides and repeat the exercise with your opposite arm.

Exercise ID: 00195

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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