Standing Low-Pulley Deltoid Raise
The single-arm cable lateral raise is an effective shoulder exercise that isolates the medial deltoid, with the traps and upper back also being engaged. This movement is ideal for those striving for symmetrical development, as it enables you to work each side of your body independently. As grip strength can be a limiting factor, it is best to perform this exercise for moderate to high reps, such as 8-12 reps per set. This exercise can be included in any upper body or shoulder-focused workout routine for maximum benefit.
The single-arm cable lateral raise requires strict form and technique to ensure accuracy and safety. When performing this exercise, ensure that your elbow is slightly bent and your torso is upright. As you raise your arm, focus on bringing your elbow up and outwards, keeping your shoulder blades retracted. To maximize the amount of tension on the medial deltoid, pause briefly once your arm is parallel to the ground. Lower the weight in a controlled manner, and repeat on the other side.
Overall, the single-arm cable lateral raise is an effective exercise for targeting the medial deltoid, traps, and upper back. This exercise is best performed for moderate to high reps and with strict form to ensure accuracy and safety. For those looking to develop symmetrical shoulder strength, the single-arm cable lateral raise is a great exercise to include in your workout routine.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Cable
Benefits Of This Exercise
- The single-arm cable lateral raise is an effective exercise for targeting the medial deltoid, traps, and upper back.
- This movement is ideal for those striving for symmetrical development, as it enables you to work each side of your body independently.
- Strict form and technique is essential to ensure accuracy and safety, keeping the elbow slightly bent and the torso upright while raising the arm and bringing the elbow up and outwards.
- For maximum benefit, the exercise should be performed for moderate to high reps, such as 8-12 reps per set.
- Cable encourages strict form without excess momentum and keeps constant tension on the muscles.
- Including this exercise in any upper body or shoulder-focused workout routine can help build and strengthen the deltoids, and middle deltoids in particular.
Step by Step Instructions For Standing Low-Pulley Deltoid Raise
- Stand to the right side of a low pulley row.
- Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down).
- Rest your arm in front of you and grab the machine with your right hand for better support and balance.
- Ensure that your back is erect and your feet are shoulder width apart from each other.
- This is the starting position.
- Begin to use your left hand and come across your body out until it is elevated to shoulder height while exhaling.
- Feel the contraction at the top for a second.
- Begin to slowly lower the handle back down to the original starting position while inhaling.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Warm Up Tips
- Ensure proper setup: Stand to the right side of a low pulley row and grab the single handle with your left hand using a pronated grip. Use your right hand to grab the machine for support and balance.
- Maintain proper posture: Keep your back erect and your feet shoulder-width apart.
- Start the movement: Use your left hand to come across your body and raise it until it is elevated to shoulder height while exhaling.
- Focus on the contraction: Feel the contraction at the top for a second, emphasizing the engagement of the medial deltoid.
- Control the descent: Slowly lower the handle back down to the starting position while inhaling.
- Repeat and switch arms: Perform the recommended number of repetitions and then switch arms to work both sides of your body independently.
- Focus on strict form: Keep your elbow slightly bent and your torso upright throughout the exercise.
- Engage the shoulder blades: Retract your shoulder blades as you raise your arm, ensuring maximum tension on the medial deltoid.
- Pause for maximum tension: Once your arm is parallel to the ground, pause briefly to maximize the activation of the targeted muscles.
- Lower the weight in a controlled manner: Lower the weight back down in a controlled manner, maintaining proper form.
- Include in your workout routine: The single-arm cable
Standing Low-Pulley Deltoid Raise Safety Tips
- Ensure proper grip: When performing the standing low-pulley deltoid raise, make sure to use a pronated grip (palms facing down) on the handle attached to the low pulley. This will provide better support and balance.
- Maintain proper posture: Keep your back erect and your feet shoulder-width apart throughout the exercise. This will help stabilize your body and prevent any strain or injury.
- Control your movements: Slowly raise your arm across your body until it is elevated to shoulder height, exhaling as you do so. Avoid any sudden or jerky movements that can put unnecessary stress on your muscles or joints.
- Feel the contraction: At the top of the movement, pause for a second and feel the contraction in your deltoid muscles. This will help maximize the effectiveness of the exercise.
- Lower the weight with control: As you bring your arm back down to the starting position, inhale and lower the handle in a slow and controlled manner. This will ensure that you maintain proper form and reduce the risk of injury.
- Switch arms: After completing the recommended number of repetitions, switch arms and repeat the exercise on the other side. This will help promote symmetrical development and prevent muscle imbalances.
- Use moderate to high reps: To get the most benefit from the exercise, perform it for moderate to high repetitions, such as 8-12 reps
Incorporating Into Other Workouts
To incorporate the single-arm cable lateral raise into your workouts, you can follow these steps:
1. Start by standing to the right side of a low pulley row machine. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you, and use your right hand to grab the machine for better support and balance.
2. Ensure that your back is erect and your feet are shoulder-width apart from each other. This is the starting position.
3. Begin to use your left hand and come across your body until it is elevated to shoulder height while exhaling. Keep your elbow slightly bent and your torso upright. Focus on bringing your elbow up and outwards, keeping your shoulder blades retracted.
4. Feel the contraction at the top for a second, ensuring that the tension is on the medial deltoid. Pause briefly once your arm is parallel to the ground.
5. Begin to slowly lower the handle back down to the original starting position while inhaling. Lower the weight in a controlled manner.
6. Repeat the exercise for the recommended amount of repetitions.
7. Switch arms and repeat the exercise on the other side.
The single-arm cable lateral raise is an effective exercise for targeting the medial deltoid, traps, and upper back. It is best performed for moderate to high reps, such as 8-12 reps per set. This exercise can be included in