Lateral Raises on Cable, One Armed

A unilateral shoulder isolation exercise using a cable machine to raise one arm out to the side against constant resistance.

Instructions

1. Stand sideways next to a cable machine with the weight stack on your right side.
2. Grasp the cable handle with your right hand, arm hanging at your side.
3. Keep a slight bend in your elbow and maintain an upright posture.
4. Engage your core to stabilize your body throughout the movement.
5. Raise the cable handle out to your side and slightly forward, keeping your arm in line with your body.
6. Continue raising until your arm is approximately parallel to the ground.
7. Pause briefly at the top position.
8. Lower the handle back down to your side with control.
9. Complete all repetitions on one side, then switch sides and repeat.

Tips

• Keep your torso still and avoid rotating or leaning.
• Maintain a slight bend in the elbow throughout to protect the joint.
• Lower the weight with controlled speed, not dropping it.
• Use a weight that allows strict form without swinging or momentum.
• Focus on the side shoulder doing the work, not the traps.
• Perform this movement at a controlled tempo for maximum muscle engagement.