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One Arm Cable Lateral Raise

One Arm Cable Lateral Raise

An isolation exercise for the deltoids,
that loads the middle delts mainly.


Stand to the one side of a low pulley machine or a crossover.

Grab a handle with one hand extended towards the low pulley and put your other hand on your hip.

Slowly lift your arm to the side as you exhale.

The palm of the hand should face down.

Pause for 1-2 seconds at the top and slowly return to the starting position.

Typical mistakes and tips

By changing your torso position you can focus on all parts of the delts.

Do not swing your torso.

Keep your back straight.

Do not try to push the pulley up.

Exercise type: weight
Muscle groups: shoulders