Single Side Cable Lateral Raise

single side cable lateral
Exercise Profile

Primary Muscle Group(s): Shoulders (Front and Side)

Secondary Muscle Group(s): Trapezius

Exercise Instructions

1. Hold your torso bent forward slightly in order to put stress exclusively on the lateral deltoid head.

2. Slowly raise your arm without any pause. Your arm should be at shoulder height when your stop and slowly bring it back down.

3. Make this a continuous tension movement by keeping constant pressure on the deltoids.


The side cable lateral raise is an isolation exercise for the side deltoid (shoulder). Like the single dumbbell side lateral, it works the side deltoid, and the secondary muscle groups, the front deltoid, and trapezius muscle.

Cables offer something dumbbells and barbells don't, and that's constant muscle tension. This is what makes this exercise so effective. By applying constant tension to the muscle, you are constantly working and stimulating that muscle group.

Remember, when you are performing this exercise, go nice and slow as to get the most from the constant tension. By jerking the weight up and down, you are defeating the whole purpose of this exercise.

Remember, nice, slow and easy. I recommend doing this exercise at the end of your shoulder routine.

Press play to view an instructional video on how to properly perform the single arm cable lateral.

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

Home > Exercise Database > Shoulder Exercises