Cable Lying Single Arm Cross Lateral Raise
Cable Lying Single Arm Cross Lateral Raise Exercise Description
The Cable Lying Single Arm Cross Lateral Raise is a single‑joint shoulder abduction exercise performed side‑lying to minimize body momentum and emphasize precise arm motion. It primarily targets the middle deltoid, with assistance from the anterior and posterior deltoid, while the rotator cuff stabilizes the glenohumeral joint and the scapular upward rotators guide the shoulder blade. The cross‑body cable line maintains consistent tension, especially near the bottom of the range where dumbbells are less loaded. Lying keeps the trunk quiet, helping you focus on scapular control and a smooth humeral arc. Use a slight elbow bend, maintain a neutral wrist, and lift in the scapular plane (slightly forward of the frontal plane) to roughly shoulder height without shrugging. Keep the ribcage stacked over the pelvis and the neck relaxed to avoid substituting trunk movement for shoulder motion.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Lateral
- Assisting Muscles: Deltoid - Anterior, Deltoid - Posterior
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Teres Minor, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Abductors
- Joint Involvement: Single-joint
- Muscle Location: Side Shoulder
- Movement Direction: Other
- Muscle Position: Lateral
- Gender: Male
How To Do The Cable Lying Single Arm Cross Lateral Raise Exercise
‘- Attach a single handle to a low pulley. Place a flat bench parallel to the stack and lie on your side with the working shoulder aligned to the pulley.
– With the top arm, reach across your torso to grasp the handle so the cable crosses in front of your body; use the bottom hand to lightly stabilize on the bench.
– Set up: head supported, spine neutral, hips stacked; wrist neutral; shoulder blade gently down and slightly back; elbow softly bent and fixed.
– Initiate by leading with the upper arm, abducting in the scapular plane (slightly forward of your side) until the upper arm approaches shoulder height.
– Keep the shoulder down; avoid shrugging, excessive trunk rotation, or turning the thumb aggressively downward.
– Pause briefly with control at the top while keeping the elbow angle consistent and ribs down.
– Lower along the same arc with controlled motion until the hand returns near the start without letting the weight rest fully.
– Maintain steady breathing and repeat for the opposite side.
Cable Lying Single Arm Cross Lateral Raise Tips
‘- Align your working shoulder with the pulley so the cable resistance matches your arm path.
– Keep your head supported, spine neutral, and hips stacked to minimize trunk involvement.
– Maintain a neutral wrist and a soft, fixed elbow bend throughout the motion.
– Gently set the shoulder blade down and slightly back before lifting to stabilize the shoulder.
– Lead the movement with the upper arm, lifting in the scapular plane slightly forward of your side.
– Raise only to about shoulder height and avoid shrugging to keep the focus on the delts.
– Keep the ribcage stacked over the pelvis and the neck relaxed to avoid substituting trunk motion.
– Avoid excessive trunk rotation and do not turn the thumb aggressively downward as you lift.
– Pause briefly with control at the top, then lower along the same arc.
– Do not let the weight rest fully at the bottom to maintain consistent cable tension.
Cable Lying Single Arm Cross Lateral Raise Beginner Introduction
The Cable Lying Single Arm Cross Lateral Raise is a cable-based shoulder movement performed while lying on one side, designed for very deliberate, controlled arm action. By working one arm at a time with a cross-body cable path, the setup encourages minimal swinging or cheating from the rest of the body, so the shoulders do the majority of the work. The main effort falls on the side of the shoulder, with help from the front and back of the shoulder, while smaller stabilizing muscles around the joint and shoulder blade contribute to steady motion.
Because the cable pulls from a low position across the body, there is noticeable resistance even when the arm is closer to the torso, where free weights often feel lighter. The arm travels in a smooth arc slightly forward of the body’s side until it reaches around shoulder level, with a relaxed neck and calm torso. A gentle bend at the elbow and a straight wrist support a comfortable path, highlighting precise shoulder-blade movement and consistent tension through each repetition.