one arm side cable laterals

Muscle Groups

shoulders side head of deltoid
The one arm side cable lateral is a variation of the side lateral raise which targets the lateral head of the deltoid muscles while also engaging the traps and serratus anterior muscles. To perform this exercise, attach a handle to a low pulley cable machine and stand perpendicular to it with one foot in front of the other, grasping the handle with the hand furthest away from the machine. With a slight bend in the elbow, raise the arm out to the side until it reaches shoulder height, maintaining a neutral grip throughout the movement. Pause at the top of the movement then slowly lower the arm back to the starting position under control. Repeat for the desired number of repetitions before switching sides to perform the exercise with the opposite arm. This exercise is particularly effective for those who struggle with training their weaker or less dominant side, as it allows for a greater focus on each individual lateral deltoid muscle. As the exercise is performed unilaterally, it can also help to improve balance and stabilizer muscle strength, making it a good addition to a well-rounded workout routine. It is important to maintain proper form throughout the exercise, avoiding swinging or using momentum to lift the weight, in order to achieve optimal results.