Single arm cable lateral raises are a great exercise for targeting the lateral delts, which are the muscles on the side of the shoulders. This exercise is perfect for those who want to build bigger and stronger shoulders, improve their overall upper body strength, and prevent shoulder injuries.
Benefits of Single Arm Cable Lateral Raises
There are several benefits of doing single arm cable lateral raises, including:
- Targeting the lateral delts – This exercise specifically targets the lateral delts, which are often neglected in other shoulder exercises.
- Building shoulder strength – Single arm cable lateral raises help build shoulder strength and stability, which can prevent shoulder injuries.
- Improving posture – Strengthening the shoulders can improve overall posture and reduce the risk of back pain.
- Increasing range of motion – This exercise can help increase the range of motion in the shoulders and improve overall mobility.
Technique for Single Arm Cable Lateral Raises
Here’s how to perform single arm cable lateral raises:
- Stand with your feet shoulder-width apart and facing the cable machine.
- Grasp the handle with one hand and stand far enough away from the machine to create tension in the cable.
- Keep your elbow slightly bent and your arm straight as you raise it to shoulder level.
- Pause for a second at the top of the movement.
- Lower the weight back down to the starting position.
- Repeat for desired number of reps and switch sides.
Make sure to keep your core engaged and your back straight throughout the exercise.
Variations of Single Arm Cable Lateral Raises
There are several variations of single arm cable lateral raises that you can try to target different parts of the shoulders or add variety to your workout:
- Front raises – Instead of raising your arm to the side, raise it in front of you to target the front delts.
- Reverse flyes – Stand facing away from the cable machine and raise your arm to the side to target the rear delts.
- Bent-over lateral raises – Bend over at the hips and raise the weight to the side to target the rear delts and upper back.
- Seated lateral raises – Sit on a bench and raise the weight to the side to take pressure off your lower back.
Conclusion
Single arm cable lateral raises are a great exercise for targeting the lateral delts and building shoulder strength. By performing this exercise with proper technique and incorporating variations into your workout routine, you can improve your overall upper body strength, prevent shoulder injuries, and achieve bigger and stronger shoulders.