Standing Unilateral Cable Lateral Raise

The Standing Unilateral Cable Lateral Raise is an effective isolation exercise that targets the shoulder muscles, specifically the lateral deltoids. This exercise is performed using a cable machine and is particularly beneficial for those looking to build strength, symmetry, and definition in their shoulders. The unilateral (one-arm) approach allows for a greater range of motion and helps correct muscle imbalances between the left and right sides of the body. It’s a staple in many bodybuilding and strength-training routines due to its ability to develop the coveted “capped” shoulder appearance.

Targeted Muscle Groups

Primary Muscles:

Lateral Deltoids: The lateral deltoids, located on the sides of the shoulders, are the primary muscles engaged during the cable lateral raise. This muscle group is responsible for shoulder abduction, or lifting the arm away from the body.

Secondary Muscles:

Trapezius: The upper trapezius muscles assist in stabilizing the shoulders and helping lift the arm.
Supraspinatus: Part of the rotator cuff, the supraspinatus also contributes to arm abduction, particularly during the initial phase of the lift.
Core Muscles: The core, including the obliques and abdominals, works to stabilize the body during the movement, preventing unnecessary torso movement.

Equipment Needed

Cable Machine: A cable machine with an adjustable pulley system is required. Set the pulley at the lowest setting.
Single Handle Attachment: A single handle attachment is used for this exercise, which allows for an isolated, one-arm lift.
Weight Stack: Adjust the weight on the stack according to your strength and fitness level.

How to Perform the Standing Unilateral Cable Lateral Raise: Step-by-Step Guide

1. Setup:

Attach a single handle to the low pulley of a cable machine. Stand sideways to the machine, with your feet shoulder-width apart.
Grasp the handle with the hand farthest from the machine. Stand upright with a slight bend in your knees and your core engaged. Allow the arm holding the handle to hang down across your body, with the cable passing in front of you.

Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk

2.Starting Position:

- Stand with your shoulders square, chest up, and core tight. Keep your working arm slightly bent at the elbow to reduce stress on the joint.
- The other hand can rest on your hip or be placed slightly behind your back for balance.

3. Lifting Motion:

- Exhale and lift the handle outward to the side, leading with your elbow until your arm is parallel to the floor. Focus on raising the weight through your lateral deltoid while keeping your core stable.
- Your palm should face downward, and your wrist should remain neutral (not flexed or extended) throughout the movement.

4. Lowering Phase:

- Inhale as you slowly lower the handle back to the starting position, maintaining control throughout the descent. Ensure that you don’t allow the weight to drop quickly or bounce back.

5. Repetition:

- Complete the desired number of repetitions on one side before switching to the opposite arm. This ensures balanced development on both sides of the body.

Recommended Reps and Sets

For Muscle Hypertrophy: Perform 3-4 sets of 10-15 repetitions per arm. This rep range is ideal for building muscle size and definition in the lateral deltoids.
For Strength: Perform 4-5 sets of 6-8 repetitions per arm, using a heavier weight. Focus on maintaining good form while lifting a challenging load.

Rest for 30-60 seconds between sets to allow your muscles to recover adequately before starting the next set.

Pro Tips for Success

Focus on the Mind-Muscle Connection: Concentrate on feeling the lateral deltoid engage as you lift the cable. This will enhance muscle activation and improve the effectiveness of the exercise.
Maintain a Slight Bend in the Elbow: This helps to reduce strain on the elbow joint and allows for a more comfortable and controlled lift.
Keep Your Core Engaged: A strong core prevents torso rotation and ensures that the movement is isolated to the shoulder, maximizing muscle engagement in the target area.
Use a Full Range of Motion: Avoid lifting the weight too high, as this may engage the trapezius more than necessary. Lift until your arm is parallel to the floor, then lower with control.

Common Mistakes to Avoid

Using Momentum: Swinging the weight or using momentum reduces the effectiveness of the exercise and can lead to injury. Focus on a slow, controlled movement both during the lift and the lowering phase.
Lifting Too Heavy: Choosing a weight that is too heavy can compromise form and lead to improper muscle engagement. Start with a lighter weight and gradually increase as your strength improves.
Not Isolating the Shoulder: Allowing the body to sway or rotate can shift the focus away from the lateral deltoid. Keep your torso stable and ensure the movement comes from your shoulder joint.
Improper Wrist Position: Flexing or extending the wrist during the lift can strain the joint and detract from the exercise’s effectiveness. Keep your wrist neutral to maintain focus on the shoulder.