Equipment needed
- Height adjustable cable machine
- Single grip handle
Instructions:
- Start by positioning the height of the cable to knee height.
- Attach a single grip handle.
- Grab the handle and step away from the cable to take the tension of the weight.
- Turn side on to the machine, with the handle in the hand furthest away from the machine, and positioned in front of your body.
- Take a slight bend in your elbow and lift your arm from your side upwards until your arm is parallel to the floor.
- Lower your arm in the same way and allow the handle to slightly pass across your body whilst not turning your whole body.
- Repeat.
Useful tips:
- Positioning the handle at knee height rather than at the floor, creates more tension on your shoulder.
- Choose a low weight and keep control, because of levers, the weight will significantly lower on this exercise.
- A slight bend in the elbow will reduce any unnecessary pressure at the joint.
Why do this exercise?
- Lateral raises are a crucial exercise for shoulder development, and unlike the anterior and posterior (front and back) deltoid (shoulder), the middle isn’t a main mover in other compound exercises.
- Doing this exercise on a cable machine means you don’t lose any tension at the bottom of the rep.
Blog by Alex Boardman – Personal Trainer (Boardman PT)