IsolationCable
Single Arm Cable Lateral Raise
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps per arm (30–50% 1RM, RPE 5–7)
📋How to Perform
- Stand sideways to a low cable pulley with feet shoulder-width apart
- Grasp the cable handle with the hand furthest from the machine
- Start with your arm hanging across your body
- Keep a slight bend in your elbow throughout
- Raise the cable out to the side until arm is parallel to floor
- Lead with your elbow, not your hand
- Pause at the top and squeeze your side deltoid
- Slowly lower back to starting position with control
💡Coaching Cues
- ✓
Raise to shoulder height
- ✓
Lead with elbow
- ✓
Squeeze side delt at top
- ✓
Control the descent
- ✓
No swinging or momentum
- ✓
Maintain constant tension
⚠️Common Mistakes
- ✗
Using momentum or swinging
- ✗
Raising too high above shoulder
