Exercise guide · Intermediate · Compound

Cable One Arm Lateral Raise: How to Do It & Muscles Worked

The cable one arm lateral raise is an isolation exercise targeting the deltoid muscles, particularly the lateral (side) head. It is performed using a cable machine, which provides constant tension throughout the movement. This exercise helps build shoulder width and strength.

Primary muscles
Shoulders
Secondary muscles
Traps , Triceps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable one arm lateral raise
Front view: muscles worked by the cable one arm lateral raise. Primary: shoulders. Secondary: traps and triceps.
Back view: muscles worked by the cable one arm lateral raise. Primary: shoulders. Secondary: traps and triceps.
Primary Secondary

How to do the cable one arm lateral raise

  1. Step 1: Stand with your feet shoulder-width apart, facing the cable machine.
  2. Step 2: Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable.
  3. Step 3: Keep your arm straight and slowly raise it out to the side until it is parallel to the ground.
  4. Step 4: Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the cable one arm lateral raise by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable One Arm Lateral Raise alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.