Cable Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Lateral Raise is an effective exercise targeting the shoulders, specifically the lateral deltoid. Using a cable machine, the exercise involves lifting a single cable handle outward from the side of the body to shoulder height, maintaining a slight bend in the elbow. This movement isolates the shoulder muscles, helping to enhance their strength and definition. Unlike free-weight lateral raises, the cable machine provides constant tension throughout the entire range of motion, making it an excellent variation to develop shoulder muscles more efficiently. No secondary muscle groups are targeted during this exercise.
How to Perform
Set the pulleys of a dual cable machine to the lowest setting and choose your desired weight.
Stand with your back facing the machine and hold the cable handles with opposite hands.
Position your body upright with your arms crossed in front of you, holding the cables just slightly off the weight stack. This is your starting position.
With a slight bend in your elbows, raise your arms outward in a controlled, semi-circular motion, leading with your elbows.
Continue lifting until your hands reach shoulder height, then pause briefly at the top.
Slowly return your arms to the starting position, maintaining control over the movement.
Repeat the movement for the desired number of repetitions, ensuring smooth, consistent motion throughout.
Tips
Focus on proper form rather than lifting heavy weights, as this exercise isolates the shoulders.
Ensure that your elbows remain elevated throughout the entire movement to target the shoulders effectively.
Avoid raising your hands too high or flaring them out, as this can engage the front deltoids and shift focus away from the lateral deltoids.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to lift the weight. Focus on controlled, smooth movements to keep the tension on your shoulders and avoid straining other muscle groups.
Do Not Use Excessive Weight: Lifting too heavy can compromise form and lead to muscle strain. Choose a weight that allows for proper technique and muscle engagement throughout the exercise.
Don't Let Your Elbows Drop: Keep your elbows elevated during the entire movement to ensure that the shoulder muscles are the primary focus. Lower elbows can engage other muscle groups, reducing the effectiveness on the deltoids.
Avoid Flared Hands: Don’t let your hands lift too high or outward. Flare your hands too much, and it will recruit the front delts rather than isolating the lateral deltoids. Maintain a controlled, semi-circular path with the arms.
Don’t Lean or Twist Your Torso: Keep your body upright and stable to prevent the torso from twisting or leaning during the movement. This keeps unnecessary strain off the lower back and ensures that the shoulder muscles are doing the work.
Avoid Locking Your Elbows: Do not completely lock your elbows as you raise the cable. A slight bend in the elbows allows for better muscle engagement and reduces strain on the joints.
Don’t Rush the Reps: Avoid performing the movement too quickly. Slow down both the lifting and lowering phases to maintain constant tension on the shoulder muscles and promote better control over the movement.
Don’t Forget to Engage Your Core: Not engaging your core can lead to unnecessary torso movement and instability. Keep your abs tight to maintain posture and control throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
