Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Shoulders · Cable
Cable Bent Over One Arm Lateral Raise
Cable Bent Over One Arm Lateral Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper back and core assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Shoulders · Posterior Deltoids
Secondary muscles
- Upper Back · Rhomboids, Trapezius
- Core · Rectus Abdominis, Obliques
How to do Cable Bent Over One Arm Lateral Raise
- Attach a single handle to a low pulley on a cable machine. Stand to the side of the machine with your right side facing it, and grasp the handle with the left hand, allowing the cable to cross in front of your body.
- Bend at the hips until your upper body is nearly parallel to the floor, keeping your knees slightly bent and your back flat. Let the arm holding the handle hang straight down.
- Raise the handle out to the side until your hand is at shoulder level, keeping a slight bend in your elbow.
- Slowly lower the handle back to the starting position. Repeat the movement for the desired number of repetitions.
Form tips
- Perform the movement slowly and with control to maximize muscle activation and reduce the risk of injury.
- Keep a slight bend in your elbow throughout the exercise to reduce strain on your joints.
- Avoid using momentum or swinging your body; focus on isolating the shoulder muscle.
Cable Bent Over One Arm Lateral Raise alternatives
More delts exercises
Cable Bent Over One Arm Lateral Raise FAQ
What muscles does Cable Bent Over One Arm Lateral Raise work?
Cable Bent Over One Arm Lateral Raise mainly works the delts in the shoulders (Posterior Deltoids). The upper back and core work as secondary muscles.
What equipment do you need for Cable Bent Over One Arm Lateral Raise?
You need a cable.
How many sets and reps of Cable Bent Over One Arm Lateral Raise should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Bent Over One Arm Lateral Raise good for beginners?
Yes. Cable Bent Over One Arm Lateral Raise is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Cable Bent Over One Arm Lateral Raise burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Bent Over One Arm Lateral Raise?
Other exercises for the delts include Dumbbell Bent Arm Lateral Raise, Dumbbell One Arm Lateral Raise, Dumbbell Incline One Arm Lateral Raise and Dumbbell Lying One Arm Rear Lateral Raise.
For developers
Use Cable Bent Over One Arm Lateral Raise in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_WU4J24" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_WU4J24", "name": "Cable Bent Over One Arm Lateral Raise", "model": "male", "target": "Delts", "equipment": "Cable", "media": { "mp4": "https://…/ex_WU4J24/mp4-720.mp4?…", "poster": "https://…/ex_WU4J24/poster.jpg?…" } }