one arm cross cable laterals

Muscle Groups

shoulders outside head of deltoid rear head in isolation
One arm cross cable laterals is a unilateral isolation exercise specifically designed to target the medial head of the deltoid muscles. It is one of the best exercises to build wider and rounder shoulders. To perform this exercise, adjust the cable pulley to a height between waist and chest level. Keep your feet shoulder-width apart and grasp the handle of the cable with one hand. Stand far enough from the pulley so that your arm is fully extended and there is tension on the cable. With your elbow slightly bent and your palm facing the opposite shoulder, lift your arm in front of your body and stop at shoulder level. Pause for a second and then slowly lower it down to the starting position. During the execution of this exercise, you need to ensure that your core is tight, your back is straight, and your elbow maintains a slight bend. Additionally, it is crucial to keep your palms facing downwards rather than upwards as this helps to isolate the medial head of the deltoid muscles more effectively. Aim for three to four sets of 8 to 12 repetitions with the appropriate weight, and switch sides to work on your other arm. Regularly incorporating this exercise into your workout routine can help you to achieve wider and well-defined shoulders.