Videos
Instructions
- Stand upright beside a low pulley machine with feet shoulder-width apart.
- Grip the handle with the hand furthest from the machine, arm slightly bent.
- Raise your arm laterally until it reaches shoulder height.
- Pause briefly at the top of the movement.
- Lower the arm back down slowly to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical Tips
- Keep your back straight and core engaged throughout the movement.
- Do not use momentum or swing the arm.
- Ensure controlled movement during both the lifting and lowering phases.
- Avoid shrugging your shoulder to isolate the deltoid.
Breathing Tips
- Exhale while lifting the arm.
- Inhale while lowering the arm back to the starting position.
Medical restrictions
- Avoid if experiencing shoulder impingement or rotator cuff injuries.
- Consult a professional before performing if you have a history of shoulder instability.
The Standing Low-Pulley Deltoid Raise, also known as the Cable Lateral Raise, is an effective isolation exercise for targeting the shoulder muscles, specifically the lateral deltoid. By utilizing a cable machine, this movement ensures continuous tension across the full range of motion, which aids in muscle activation and hypertrophy. It is particularly beneficial for improving shoulder width and creating a more defined upper body silhouette. This exercise is ideal for both beginners and experienced athletes, providing a controlled, unilateral training stimulus that helps correct muscle imbalances and supports overall shoulder development. With its low joint impact and versatility, it fits seamlessly into any strength or hypertrophy program.
How do I perform the standing low-pulley deltoid raise correctly?
To perform the standing low-pulley deltoid raise correctly, stand upright beside the cable machine, grip the handle with your outside hand, and lift your arm sideways to shoulder height while keeping your torso stable and core tight.
What muscles does the cable lateral raise work?
The cable lateral raise primarily targets the lateral deltoid, while also involving the anterior deltoid and trapezius as secondary muscles to stabilize the movement.
Is the cable lateral raise better than dumbbells?
The cable lateral raise provides constant tension throughout the movement, making it more effective than dumbbells for isolating the lateral deltoid and improving muscle control.
Can I do cable lateral raises with both arms at once?
While it is most commonly performed one arm at a time for better form, some setups allow for dual-arm execution, provided posture and control are maintained.
What weight should I use for the cable lateral raise?
Use light to moderate weight to prioritize form and avoid momentum, ensuring effective isolation of the shoulder muscles.