Cable Lying Bench Single Arm Cross Lateral Raise
Cable Lying Bench Single Arm Cross Lateral Raise Exercise Description
The Cable Lying Bench Single Arm Cross Lateral Raise is a strict shoulder-abduction exercise using a cross‑body cable line of pull to emphasize the middle (lateral) deltoid. Lying on a flat bench reduces torso sway and momentum, helping you isolate movement at the glenohumeral joint while maintaining a neutral spine. The cable provides consistent tension from the lengthened position as the arm moves from across the torso into a lateral raise. Primary involvement is the middle deltoid with assistance from the supraspinatus and anterior/posterior deltoid fibers; the upper and lower trapezius and serratus anterior position the scapula, and the rotator cuff stabilizes the humeral head. Aim for a smooth arc to about shoulder height with a neutral wrist and a softly bent elbow while keeping the shoulder depressed and the neck relaxed. This variation promotes controlled mechanics and minimizes compensations common in standing lateral raises.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Lateral
- Assisting Muscles: Deltoid - Anterior, Deltoid - Posterior, Supraspinatus
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Teres Minor, Trapezius - Lower Fibers, Trapezius - Upper Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bench, Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Abductors
- Joint Involvement: Single-joint
- Muscle Location: Side Shoulder
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Male
How To Do The Cable Lying Bench Single Arm Cross Lateral Raise Exercise
‘- Set a flat bench beside a low pulley; attach a single D‑handle.
– Lie supine with head near the stack, feet planted, ribs down, and neutral spine.
– Hold the handle in the hand farthest from the stack so the cable crosses your body; arm starts across the torso near the opposite hip.
– Set the shoulder blade down and slightly back; keep the neck long.
– Keep a soft elbow bend and a neutral wrist; forearm follows the hand.
– Raise the arm out to the side (in line with or slightly in front of the shoulder) until roughly shoulder height.
– Lead with the elbow without shrugging; avoid trunk rotation or arching.
– Pause briefly with shoulder depressed; lower under control until the hand crosses the torso without letting the stack rest.
– Maintain steady tension and consistent body contact with the bench throughout.
– Switch sides and repeat.
Cable Lying Bench Single Arm Cross Lateral Raise Tips
‘- Plant your feet, keep ribs down, and maintain a neutral spine to reduce torso sway.
– Start with the working arm across your torso near the opposite hip so the cable crosses your body.
– Set the shoulder blade down and slightly back and keep your neck long before you begin raising the arm.
– Keep a soft elbow bend and a neutral wrist so the forearm simply follows the hand.
– Raise the arm in a smooth arc out to the side, in line with or slightly in front of the shoulder, up to about shoulder height.
– Lead the movement with your elbow while keeping the shoulder depressed to avoid shrugging.
– Avoid trunk rotation or arching by keeping steady contact between your body and the bench.
– Pause briefly at the top with the shoulder still depressed before lowering.
– Lower the arm under control until the hand crosses your torso again, without letting the weight stack rest, to maintain steady tension.
Cable Lying Bench Single Arm Cross Lateral Raise Beginner Introduction
The Cable Lying Bench Single Arm Cross Lateral Raise is a cable-based shoulder movement performed while stretched out on a bench. The body position encourages steady contact with the bench, which limits swinging and reduces help from the rest of the body. With the cable pulling from across the body, the working arm moves out to the side against smooth resistance, giving special attention to the outer part of the shoulders while the front and rear portions assist.
Because the motion stays centered at the shoulder joint, this variation highlights control, precision, and stability. The neck and upper back remain calm while the shoulder stays gently lowered, so the traps and upper back muscles guide the shoulder blade position instead of taking over the lift. The cable’s pull across the torso challenges the shoulders throughout the path, especially near the stretched starting spot. For anyone interested in a stricter alternative to standing lateral raises, this lying single‑arm version offers a focused way to challenge the shoulders with an organized, deliberate arc.