Single Arm Cable Lateral Raise
Also known as: single arm cable side raise
In SetGrip: Cable Lateral Raise (Single Arm)
Standing side-on to a low pulley, the cable crosses your body and loads the side delt hardest in its stretched bottom position, exactly where dumbbells give nothing. Many lifters find this the most productive raise variant per set they do; work one arm completely, then turn around, and keep the reps between 10 and 15.
How to do the Single Arm Cable Lateral Raise
- Stand with your feet shoulder-width apart, facing the cable machine.
- 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.
- Keep your arm straight and slowly raise it out to the side until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Single Arm Cable Lateral Raise work?
The Single Arm Cable Lateral Raise primarily works the delts. It also involves the traps and triceps, which assist the movement and stabilise the joints.
Is the Single Arm Cable Lateral Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Cable Lateral Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Cable Lateral Raise?
If you cannot do the Single Arm Cable Lateral Raise, try the Back Support Dumbbell Seated Lateral Raise, the Cable Lateral Raise or the Seated Cable Rear Delt Fly. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Cable Lateral Raise, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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