Cable Seated Lateral Raise
The cable seated lateral raise is an exercise used to strengthen the muscles of the shoulders, specifically the deltoids. It is performed by sitting on the edge of a flat bench behind you, with your feet placed in front of your knees, and bending forward while keeping your back flat. You then grasp the single handles attached to the low pulleys in each hand and raise your arms to the sides until they are parallel to the floor. This motion should be done slowly and with control, and held for a second at the top of the movement. This exercise can also be performed with exercise bands or dumbbells for variation.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Cable
Benefits Of This Exercise
- Strengthens the muscles of the shoulders, specifically the deltoids.
- Improves shoulder stability and strength.
- Improves posture.
- Increases range of motion in the shoulder joint.
- Increases muscular endurance.
- Improves coordination and balance.
- Can be done with exercise bands or dumbbells for variation.
Step by Step Instructions For Cable Seated Lateral Raise
- Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you. The narrow edge of the bench should be the one behind you. Make sure to select the weight to be used on each pulley.
- Sit at the edge of the flat bench behind you with your feet placed in front of your knees.
- Bend forward while keeping your back flat and rest your torso on your thighs.
- Have someone give you the single handles attached to the pulleys. Grasp the left pulley with your right hand and the right pulley with your left hand. Make sure the pulleys run under your knees and your arms are extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
- While keeping your arms stationary, raise your upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
- Slowly lower your arms back to the starting position as you inhale.
- Repeat this movement for the recommended amount of repetitions. Remember to maintain your upper arms perpendicular to your torso and a fixed elbow position (10 degree to 30 degree angle) throughout the exercise.
Variations: You can also perform this exercise with exercise bands or dumbbells.
Warm Up Tips
- Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
- Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
- Bend forward while keeping your back flat and rest your torso on the thighs.
- Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
- While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
- Slowly lower your arms to the starting position as you inhale.
- Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.
Variations: You can
Cable Seated Lateral Raise Safety Tips
- Before starting the exercise, make sure the pulleys are set at the appropriate weight for your fitness level.
- Ensure that the bench is stable and secure before sitting on it.
- When sitting on the bench, position your feet in front of your knees to maintain balance and stability.
- Keep your back flat and maintain proper posture throughout the exercise to avoid straining your back muscles.
- Have a spotter or trainer assist you in handing the single handles attached to the pulleys to ensure a safe and controlled movement.
- Throughout the exercise, keep your arms stationary and focus on raising your upper arms to the sides until they are parallel to the floor and at shoulder height.
- Breathe out as you raise your arms and hold the contraction for a second, then inhale as you lower your arms back to the starting position.
- Maintain a 10 to 30 degree angle at the elbows to avoid excessive stress on the joints.
- If you experience any pain or discomfort during the exercise, stop immediately and consult a professional.
- For variation, you can try performing the cable seated lateral raise with exercise bands or dumbbells.
Incorporating Into Other Workouts
The cable seated lateral raise can be incorporated into a shoulder workout routine to target and strengthen the deltoid muscles. Here is an example of how this exercise can be included:
1. Warm up: Start your workout with 5-10 minutes of light cardio to increase blood flow to the muscles and prepare them for exercise.
2. Compound exercise: Begin your shoulder workout with a compound exercise such as overhead press or dumbbell shoulder press. This will engage multiple muscles and help to warm up the shoulders further.
3. Isolation exercise: Follow the compound exercise with the cable seated lateral raise. This exercise will specifically target the deltoid muscles and help to build strength and definition in the shoulders.
4. Sets and repetitions: Perform 3-4 sets of 10-12 repetitions of the cable seated lateral raise. Start with a lighter weight and gradually increase as you become stronger and more comfortable with the exercise.
5. Rest and recovery: Take a short rest period of 60-90 seconds between sets to allow your muscles to recover and prepare for the next set.
6. Variation: To add variation to your workout, you can also perform the cable seated lateral raise with exercise bands or dumbbells. This will provide a slightly different stimulus to the muscles and help to prevent plateau.
7. Cool down: Once you have completed your shoulder workout, take a few minutes to stretch the shoulder muscles and cool down. This will help to reduce muscle soreness and improve flexibility.
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