IsolationCable

Single Arm Bent Over Cable Lateral Raise

Single Arm Bent Over Cable Lateral Raise - End Position

Exercise Details

Primary Target

Posterior Deltoid

Secondary Muscles

Rhomboids, Middle Trapezius

Equipment

Cable

Type

Isolation

Description

The single arm bent over cable lateral raise is an isolation exercise that targets the posterior deltoid. The cable provides constant tension and the bent-over position emphasizes the rear delts.

Training Volume by Goal

Hypertrophy

Muscle Growth

3–4 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)

Strength

Max Power

3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)

Endurance

Stamina

2–3 sets × 15–20 reps per arm (30–50% 1RM, RPE 5–7)

📋How to Perform

Attach a handle to a low cable pulley
Stand beside the cable machine and grasp the handle
Bend forward at the hips with back flat
Let your arm hang down with a slight bend in elbow
Raise the handle out to the side until arm is parallel to floor
Lead with your elbow not your hand
Squeeze your rear delt at the top for 1 second
Slowly lower back to starting position with control

💡Coaching Cues

✓
Bent forward position
✓
Raise to parallel
✓
Lead with elbow
✓
Squeeze rear delt at top
✓
Control descent
✓
Constant cable tension

⚠️Common Mistakes

✗
Standing too upright
✗
Using momentum

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Single Arm Bent Over Cable Lateral Raise

Training Volume by Goal

Single Arm Bent Over Cable Lateral Raise

Training Volume by Goal

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