Standing Low-Pulley Deltoid Raise

A single-arm shoulder isolation exercise using a low cable pulley, performing lateral raises to target the lateral deltoid from the side.

Instructions

1. Stand to the right side of a cable machine with the pulley set to the lowest position.
2. Cross your body and grab the handle with your left hand using a pronated grip (palms facing downward). Rest your left arm in front of your body.
3. Use your right hand to grip the machine frame for balance and support. Position yourself so there is tension on the cable.
4. Ensure your back is erect and your feet are shoulder-width apart. This is the starting position.
5. Raise your left arm laterally across your body, lifting the cable handle to approximately shoulder height while maintaining a slight bend in your elbow.
6. Continue until your arm is perpendicular to your body and the cable creates an arc from the low pulley to your shoulder level.
7. Feel the contraction at the top for a brief moment, squeezing your lateral deltoid.
8. Slowly lower the cable back to the starting position in front of your body, maintaining control throughout the descent.
9. Complete all reps on your left side, then switch your position and repeat with your right arm.

Tips

• Maintain a neutral torso throughout—avoid leaning or rotating your body to assist the movement.
• The cable creates constant tension throughout the range of motion, which is unique compared to dumbbells.
• Keep your working arm slightly bent to reduce stress on your elbow joint.
• Move with a controlled tempo, emphasizing the contraction at the top of the movement.
• This exercise is excellent for isolating the lateral deltoids, which creates shoulder width.
• Avoid using momentum or jerking the weight; smooth, controlled movement is most effective.