One-Arm Cable Lateral Raise

Setup

1. 01Set a single handle on the lowest pulley position.
2. 02Stand side-on to the stack and grab the handle with the far hand, cable running across the body.
3. 03Hold the inside of the machine or frame with the near hand for balance.
4. 04Stand tall with the working arm across the front of the thighs under light tension.

Execution

1. 01Raise the arm out to the side in a wide arc with a slight elbow bend.
2. 02Lead with the elbow until the upper arm is parallel to the floor.
3. 03Pause briefly at shoulder height.
4. 04Lower under control until the hand returns across the thighs.

Checkpoints

• -Elbow leads the arc and stays slightly higher than the wrist.
• -Torso stays vertical; no side lean away from the stack.
• -Tension is present at the very bottom of every rep.
• -Shoulder stays down as the arm rises.

Common mistakes

• -Leaning away from the cable to fake extra range.
• -Raising above shoulder height and shifting load into the traps.
• -Turning the pinky down aggressively and provoking impingement.
• -Letting the stack drop the arm instead of controlling the eccentric.