Cable One Arm Lateral Raise
The single-arm cable lateral raise lets you focus entirely on one side delt at a time, useful for fixing strength imbalances between shoulders.
Equipment
Cable machine
Difficulty
intermediate
Sets & reps
3 sets · 12-15 reps per side
Muscles worked
Side delts
A single-arm cable lateral raise, isolating one side delt at a time with constant cable tension.
How to do it
- Stand sideways next to a low cable pulley, gripping the handle with the far hand across your body.
- With a slight bend in your elbow, raise your arm out to the side.
- Lift until your arm is roughly parallel to the floor.
- Pause briefly at the top, then lower back down under control.
- Complete all reps on one side before switching.
Coaching tips
- Working one arm at a time lets you focus fully on the working side's form.
- Keep a slight, fixed bend in your elbow and lead with it rather than your hand.
- Stand far enough from the machine that the cable pulls across your body at the start of the movement.
Common mistakes
- Standing too close to the machine, losing tension at the bottom of the rep.
- Using the torso to help swing the arm up instead of isolating the delt.
Frequently asked questions
Why train one arm at a time for lateral raises?
It removes the temptation to use the stronger side to compensate, helping you build more balanced shoulder development.
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