One-Arm Cable Bent Over Lateral Raise
A unilateral rear-shoulder exercise with a low cable crossing in front of the body. A hip-hinged stance and free-hand support on the thigh accompany the outward arm arc, emphasizing the rear deltoid and upper-back control.
- Body part
- Shoulders: all exercises
- Movement
- Abduction: all exercises
- Equipment
- Cable Machine: all exercisesSingle Cable Handle
What it trains
- Rear Deltoid, Primary, 85%
- Middle Trapezius, Secondary, 50%
- Lower Abs, Stabilizer, 25%
- Upper Abs, Stabilizer, 25%
- Obliques, Stabilizer, 25%
- Biceps Femoris, Stabilizer, 25%
How to perform
Stand side-on to a low pulley and hold its single handle with the farther hand.
Bend the knees slightly and hinge at the hips. Rest the free hand on the thigh while keeping the trunk steady.
With a small fixed elbow bend, move the working arm outward and back to approximately torso level without rotating the trunk.
Return the handle across the front of the body under control. Complete the planned work on each side; the clip demonstrates one arm.
Tips
Keep the elbow angle nearly constant so the movement remains a raise rather than a row.
Use the free hand for support without twisting toward the working arm.
Choose resistance that permits a smooth return.
Common mistakes
Pulling the handle to the ribs with a strongly bending elbow.
Rotating or straightening the trunk to lift the load.
Shrugging the shoulder or dropping the handle.
Related exercises
Variations · 1
One-Arm Dumbbell Supported Bent Over Lateral Raise
Unilateral bent-over rear-delt raise with free-hand support, changing low-cable resistance to a dumbbell and the support surface.
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