Cable Side Lying Single Arm Lateral Raise
Cable Side Lying Single Arm Lateral Raise Exercise Description
The Cable Side Lying Single Arm Lateral Raise is a shoulder abduction exercise performed on your side with a cable, emphasizing controlled movement and minimizing trunk momentum. It primarily targets the middle (lateral) deltoid, with assistance from the anterior and posterior deltoid, while the rotator cuff stabilizes the glenohumeral joint. The upper trapezius and serratus anterior contribute to natural scapular upward rotation as the arm elevates. Lying on your side helps keep the torso quiet, promoting consistent mechanics, and the cable provides a steady line of resistance throughout the range of motion. Performed in the scapular plane (slightly forward of the body) with a soft elbow and neutral wrist, it’s an effective way to build precise shoulder control and strength through abduction without swinging.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Lateral
- Assisting Muscles: Deltoid - Anterior, Deltoid - Posterior, Serratus Anterior, Trapezius - Upper Fibers
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- 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 Side Lying Single Arm Lateral Raise Exercise
‘- Set a single-handle attachment on a low pulley. Position a mat or bench perpendicular to the cable stack.
– Lie on your side with the working arm on top; stack hips and shoulders, knees slightly bent, head supported.
– Grip the handle with a neutral to slightly thumb-up position; wrist straight.
– Start with the arm resting along your thigh, elbow softly bent (~10–20°), humerus slightly in front of the torso (scapular plane).
– Brace lightly: neutral spine, ribs down. Keep shoulder blades settled; avoid shrugging.
– Lead with the elbow and raise the arm out to the side in the scapular plane until the upper arm reaches about shoulder height, or the highest point you can control without compensations.
– Allow natural, controlled scapular upward rotation; keep neck relaxed.
– Pause briefly at the top, then lower with control until tension remains on the cable (avoid letting the stack touch).
– Maintain steady breathing; keep torso still and avoid rotating or arching the back.
– Stop any rep that causes shoulder pinch, sharp pain, or loss of form.
Cable Side Lying Single Arm Lateral Raise Tips
‘- Stack hips and shoulders, keep knees slightly bent, and support your head for a stable side-lying position.
– Grip the handle with a neutral to slightly thumb-up hand position and keep your wrist straight.
– Maintain a soft elbow bend of about 10–20° instead of locking the arm.
– Brace lightly with a neutral spine and ribs down before and during the lift.
– Keep your shoulder blades settled and avoid shrugging as you move.
– Lead the movement with your elbow, raising the arm in the scapular plane (slightly forward of the body).
– Lift only until your upper arm reaches about shoulder height or the highest point you can control without compensations.
– Lower the arm with control so tension stays on the cable and the weight stack does not touch.
– Keep your torso still, avoiding rotation or arching through the back.
– Stop the set if you feel shoulder pinching, sharp pain, or notice your form breaking down.
Cable Side Lying Single Arm Lateral Raise Beginner Introduction
The Cable Side Lying Single Arm Lateral Raise is a cable-based shoulder exercise performed while resting on one side, designed to highlight smooth, deliberate motion rather than swinging. The movement centers on lifting the working arm away from the body against the pull of the cable, placing most of the workload on the side of the shoulder, with help from the front and rear portions. Smaller muscles around the shoulder joint guide and steady the arm, while the upper back and muscles along the rib area support natural movement of the shoulder blade as the arm rises.
Because the body is supported on the floor or a bench, the torso remains relatively still, encouraging repeatable mechanics from rep to rep. The arm travels slightly forward of the body with a gentle bend at the elbow and a straight wrist, creating a joint-friendly arc. The cable keeps tension on the shoulder throughout the lift and return, which suits anyone interested in building controlled shoulder strength, stability, and awareness during sideways arm raises.