Single Arm Lateral Raise (Cable)
Complete guide to Single Arm Lateral Raise (Cable). Learn proper form, technique, and execution. Targets Side Delts. Requires cable. Step-by-step instructions and expert tips.
How to Perform Single Arm Lateral Raise (Cable)
Attach a single handle to the low pulley of a cable machine and grab it with one hand.
Stand side-on to the machine with your feet shoulder-width apart and your working arm hanging straight down.
Engage your abs and take a breath.
Raise the handle out to the side in an arc until your arm is parallel with the floor, squeezing your shoulder at the top and exhale. Keep a slight bend in your elbow.
Slowly lower the handle back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |