If you want to build strong and defined shoulders, you need to work on your lateral delts. One of the best exercises for this is single arm cable side raises. This exercise targets your lateral deltoids, which are responsible for lifting your arms to the side.
How to Perform Single Arm Cable Side Raises
To perform single arm cable side raises, follow these steps:
- Attach a handle to a low pulley cable machine.
- Stand sideways to the machine and grasp the handle with your hand closest to the machine.
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Start with your arm down at your side, and then lift the handle up and out to the side in a smooth and controlled motion.
- Make sure to keep your arm straight throughout the exercise.
- Pause for a moment at the top of the movement, and then slowly lower the handle back down to your side.
- Repeat for your desired number of reps, and then switch sides and repeat.
Tips for Single Arm Cable Side Raises
Here are some tips to help you get the most out of your single arm cable side raises:
- Make sure to use a weight that challenges you but still allows you to perform the exercise with proper form.
- Keep your core engaged and your back straight throughout the exercise.
- Focus on lifting with your shoulder and not your wrist or elbow.
- Don't swing your arm or use momentum to lift the handle.
- Take a brief pause at the top of the movement to really feel the burn in your lateral delts.
- Breathe in as you lower the handle, and exhale as you lift it up.
Variations of Single Arm Cable Side Raises
Single arm cable side raises can be done in a few different ways to add variety to your shoulder workout:
- You can use a higher pulley machine to perform cable lateral raises.
- You can use dumbbells instead of a cable machine to perform lateral raises.
- You can perform seated single arm cable side raises to reduce the amount of momentum you can use.
Benefits of Single Arm Cable Side Raises
Here are some of the benefits of incorporating single arm cable side raises into your shoulder workout:
- Helps to build strong and defined shoulders.
- Targets the lateral deltoids, which are often neglected in shoulder workouts.
- Improves shoulder stability and mobility.
- Can help to prevent shoulder injuries.
- Easy to perform with just a cable machine and handle.
Incorporating Single Arm Cable Side Raises into Your Workout
If you want to incorporate single arm cable side raises into your shoulder workout, try doing 3 sets of 10-12 reps on each side. You can also superset this exercise with another shoulder exercise such as overhead press or front raises to really challenge your shoulders.
Conclusion
Single arm cable side raises are a great exercise for building strong and defined shoulders. By following the tips and variations outlined above, you can get the most out of this exercise and add variety to your shoulder workout. Remember to start with a weight that challenges you but still allows you to perform the exercise with proper form, and focus on lifting with your shoulder and not your wrist or elbow. Incorporate this exercise into your routine and watch your shoulders grow!