Single Arm Cable Lateral Raise (Crossbody) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Unilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Arm Cable Lateral Raise (Crossbody) is an effective shoulder exercise that targets the deltoids, particularly the lateral part of the shoulder. By using a cable machine, this movement involves pulling the cable across the body to raise the arm to the side, focusing on shoulder activation. The exercise also engages the traps as a secondary muscle group. It helps build shoulder strength and stability, while promoting muscle growth and improving overall shoulder mobility. The controlled movement ensures a better range of motion, making it an excellent choice for isolating the shoulders and enhancing upper body aesthetics.
How to Perform
Set the cable machine to its lowest setting and attach a single handle to the cable.
Stand with your body facing the machine and grab the handle with a neutral grip, extending your arm across your body.
Maintain a slight bend in your elbow as you pull the handle diagonally across your body, lifting your arm out to the side.
Focus on controlled movement, engaging your shoulder and traps as you raise the handle.
Slowly lower the handle back to the starting position, keeping the movement smooth and under control to maximize tension on the target muscles.
Repeat the movement for the desired number of repetitions, ensuring each rep is performed with proper form and focus on the shoulders.
Tips
To maximize tension on the side deltoid, focus on lowering the weight slowly (eccentric phase) and avoid letting the weight stack touch the bottom. Maintain slight slack in the cable to keep continuous resistance throughout the movement.
Keep a natural range of motion for your arm without locking the elbows, ensuring a smooth, controlled movement.
If you experience discomfort in the shoulder during the exercise, consider adjusting the position of your hands by tilting your pinkies slightly higher than your thumbs, as if you're pouring a cup of water. This can help reduce shoulder strain.
Let your arm rotate slightly during the lift, so that your thumb points upward at the peak of the contraction. This adjustment helps externally rotate the shoulder and may allow for a greater range of motion and reduce tension in the joint.
Maintain core engagement throughout the movement. Avoid arching your back as you reach the top of the lift, ensuring the torso remains stable and the focus stays on the shoulder muscles.
Keep your head neutral during the exercise—don’t push it forward. This exercise targets smaller muscles, so concentrate on form and avoid using momentum to complete the movement.
Continue to perform the exercise with control, allowing the arm to move freely without locking the elbows, ensuring each rep isolates the shoulder and traps effectively.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to lift the weight. Focus on slow, controlled movements to ensure the target muscles (shoulders and traps) are engaged without wasting energy or risking injury.
Don’t Lock the Elbows: Keep a slight bend in your elbow throughout the movement. Locking the elbows reduces shoulder activation and may place unnecessary stress on the joint.
Don’t Use Too Much Weight: Using excessive weight can lead to poor form and unnecessary strain on your muscles and joints. Start with a manageable weight to perform the exercise with proper technique.
Avoid Arching the Back: Keep your torso stable and neutral. Do not arch your back at the top of the movement, as this can shift the focus away from the shoulders and increase the risk of lower back injury.
Don’t Let the Weight Stack Touch: Allow some slack in the cable and avoid letting the weight stack touch the bottom. This ensures constant tension on the target muscles and maximizes the effectiveness of the exercise.
Don’t Lean or Twist: Keep your body upright and avoid leaning to the side or twisting your torso to help lift the weight. These movements can take the focus away from the shoulders and reduce the effectiveness of the exercise.
Avoid Bringing the Arm Too Far: Do not raise your arm too high during the lateral raise. Overextending can lead to shoulder strain. Aim to keep the arm level with your shoulder or slightly higher for optimal activation of the deltoid.
Don’t Rush the Movement: Perform the exercise slowly and with focus. Rushing through the motion may cause you to lose control and fail to target the shoulder muscles effectively.
Avoid Forward Head Position: Keep your head neutral and avoid jutting it forward during the movement. This will help maintain a stable posture and reduce unnecessary tension in the neck and upper back.
Don’t Forget to Engage the Core: Keep your core tight throughout the exercise to stabilize your body and prevent any unnecessary movement or compensation from other muscle groups.
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.
