Lateral Raise Cable
Lateral Raise Cable
The lateral raise cable is an effective variation of the lateral raise exercise that provides constant tension on the shoulders, helping to develop the side deltoids. This exercise is ideal for improving shoulder width and overall upper body symmetry.
How to do Lateral Raise Cable
Start Position: Stand next to a cable machine with the pulley set to the lowest position. Attach a single handle to the cable and grab it with the hand furthest from the machine. Stand with your feet shoulder-width apart, and your arm across your body.
Lift the Cable: With a slight bend in your elbow, raise your arm out to the side until it is parallel to the floor. Keep your palm facing the floor and your elbow slightly higher than your wrist.
Pause at the Top: Hold the top position briefly, focusing on the contraction in your shoulder muscles.
Controlled Lowering: Slowly lower your arm back to the starting position with control, maintaining tension in your shoulder.
Switch Sides: After completing the desired number of repetitions, switch to the other arm and repeat.
Form Tips
Stable Body Position: Keep your core engaged and avoid leaning or using momentum to lift the cable. Your shoulder should do all the work.
Slight Elbow Bend: Maintain a slight bend in your elbow throughout the movement to reduce joint stress and better engage the side deltoid.
Keep Shoulders Down: Avoid raising your shoulders towards your ears. Focus on keeping them down and relaxed to maximize side delt activation.
Controlled Movement: Use a controlled pace, especially when lowering the weight, to maintain tension and increase effectiveness.
Targeted Muscles
- Primary Muscles: Side deltoids (shoulders).
- Secondary Muscles: Upper trapezius, anterior deltoids.
Incorporating the lateral raise cable into your shoulder workout can provide a new challenge and help in achieving well-rounded and defined shoulders. This exercise is excellent for isolating the side delts and building shoulder width.
