A unilateral cable lateral raise performed with the cable passing behind the body to target the lateral deltoid.
- +Provides strong tension in the stretched position
- +Helps isolate the side delt
- –Can irritate the shoulder if range is forced
- –Requires good control to avoid torso rotation
This exercise targets:
Shoulders
Side Delts
Front Delts
Rear Delts
Rotator Cuff
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a cable pulley to the lowest position
- Stand sideways to the machine with the cable behind your body
- Grab the handle with the outside hand, using a neutral grip
- Step slightly away to create tension; keep your torso tall
- Keep a soft bend in your elbow and brace your core
- Raise your arm out to the side until about shoulder height
- Lead with your elbow; avoid shrugging your shoulder
- Lower slowly behind your body, then repeat before switching sides
