Exercise description of the single arm cable lateral raise.  Learn about the single arm cable lateral raise with video and pictures.  Also learn how the single arm cable lateral raise can improve your sports performance.

Primary muscles worked:  Medial Deltoid

Synergist Muscles:  Anterior Deltoid, Posterior Deltoid

Mechanics:  Isolation

Equipment:  Cable Tower with hand attachment at lower setting

How to perform the exercise:  To perform the single arm cable lateral raise an athlete will grab a hand attachment from a low setting cable tower. If the athlete grabs the hand attachment with the left hand, the athlete will turn 90 degrees to the left, and if with the right hand, he / she will turn 90 degrees to the right. With the turn completed and the athlete standing tall, the palm should continue to face the cable tower. For this to be possible, the athlete's arms should be to the side of the body so that they lead to the floor. Now that the athlete is in correct position, the lift may begin. The athlete will raise the arm to the side in an arc like path until the lifting arm is parallel and palm is facing the floor. Once reached, the athlete will lower the weight along the same arc until the arm has returned to the side of the athlete.

Spotting the exercise:  The spotter for the single arm cable lateral raise should stand in front of the athlete, and if the athlete becomes unable to bring their arm lifting arm parallel to the floor, the spotter will push on the hand attachment or wrist until the desired position is reached.

Sport specific application:  The single arm cable lateral raise can improve shoulder function and strength in athletes. The shoulder is an inherently less stable joint and this exercise improves the medial deltoid significantly. Since the cable variation of the lateral raise places constant tension on the shoulder, athletes that require significant shoulder endurance stand to benefit from this exercise as well.