Cable Bent-Over One Arm Lateral Raise
Cable Bent-Over One Arm Lateral Raise Exercise Description
The Cable Bent-Over One Arm Lateral Raise targets the posterior deltoid using a controlled horizontal abduction of the shoulder while you maintain a hip hinge. The cable’s constant tension challenges the rear delts throughout the arc and helps you avoid “dropping off” at the bottom. Scapular stabilizers—including the middle/lower trapezius and rhomboids—assist by keeping the shoulder blade set, while the rotator cuff helps center the humeral head. Your trunk and hips work isometrically to hold a neutral spine and steady base. This variation is useful when you want a precise, unilateral stimulus for the rear shoulder with clear feedback on body position and control.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Infraspinatus, Teres Minor
- Stabilizing Muscles: Longissimus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Bent-Over One Arm Lateral Raise Exercise
‘- Set a single handle on a low pulley. Stand side-on to the stack and grasp the handle with the hand farthest from the machine.
– Step out to create light tension. Feet hip-width, knees softly bent.
– Hinge at the hips until your torso is near parallel to the floor. Keep a neutral spine and head in line.
– Brace your trunk. Place your free hand on your thigh or a stable support for balance.
– Let the working arm hang under your shoulder with a slight elbow bend and a neutral wrist (palm facing in).
– Set the shoulder: gently draw the shoulder blade back and down without shrugging.
– Raise the upper arm out to the side in line with your shoulder, leading with the elbow. Keep the forearm quiet; move from the shoulder.
– Lift to shoulder height while keeping the torso still—no twisting or swinging.
– Pause briefly with the scapula stable; avoid elevating the shoulder.
– Lower under control until there is just tension on the cable, maintaining posture.
– Reset your hinge and bracing as needed, then switch sides.
Cable Bent-Over One Arm Lateral Raise Tips
‘- Stand side-on to the stack and use the hand farthest from the machine to grasp the handle.
– Step out just enough to create light tension on the cable before you start raising.
– Set your feet hip-width with knees softly bent to establish a steady base.
– Hinge at the hips until your torso is near parallel to the floor while keeping a neutral spine and head in line.
– Brace your trunk before lifting and keep your torso still—avoid twisting or swinging.
– Let your working arm hang directly under your shoulder with a slight elbow bend and a neutral wrist (palm facing in).
– Gently draw the shoulder blade back and down to set the shoulder, and avoid shrugging as you lift.
– Raise the upper arm out to the side in line with your shoulder, leading with the elbow and keeping the forearm quiet.
– Lift only to shoulder height, then pause briefly while keeping the scapula stable and the shoulder from elevating.
– Lower the arm under control until there is just tension on the cable, maintaining your hinge and posture throughout.
Cable Bent-Over One Arm Lateral Raise Beginner Introduction
The Cable Bent-Over One Arm Lateral Raise is a single-arm cable movement centered on the rear shoulder. The body leans forward from the hips so the torso is angled toward the floor, while the working arm starts beneath the shoulder and moves outward to the side. Because the cable pulls from a low point, tension stays present through the entire sweep of the arm, including the lower portion where free weights often feel lighter. This creates a smooth, consistent challenge for the rear shoulder as the arm travels out and back.
Upper back muscles near the shoulder blade, along with the rotator cuff, assist by helping the shoulder sit securely as the arm moves. The torso and hips remain braced in a fixed position, so the midsection and lower body act as a solid foundation rather than contributing momentum. Since the exercise is performed one arm at a time, it highlights side-to-side differences and offers clear feedback on shoulder alignment, body position, and overall control.