Cable Bent Over One Arm Lateral Raise – Video Exercise Guide & Tips

Cable Bent Over One Arm Lateral Raise - Video Exercise Guide & Tips

In this video exercise guide, you'll learn how to perform the cable bent over one arm lateral raise with proper form and technique. Avoid common mistakes and discover tips for increasing intensity and variation in your workouts.

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Whether you're a beginner or an advanced lifter, modifications are provided to suit your level. Prioritize safety by following precautions and preparing your body for this effective exercise.

Get ready to target your shoulder muscles and achieve optimal results. Let's get started!

Key Takeaways

  • Proper form and technique are essential for this exercise, including standing with feet shoulder-width apart and maintaining a straight back.
  • Common mistakes to avoid include using excessive weight, rounding the back, and jerking or swinging the arm.
  • Modifications and variations can be made to the exercise, such as using resistance bands or performing it in a seated position.
  • Safety precautions should be taken, such as starting with light weight, maintaining proper form, and warming up the shoulder muscles.

Proper Form for Cable Bent Over One Arm Lateral Raise

To perform the Cable Bent Over One Arm Lateral Raise correctly, stand facing the cable machine with your feet shoulder-width apart and grasp the handle with one hand. Keep your back straight and your core engaged throughout the exercise. Avoid arching your back or leaning to one side, as this can lead to improper form and potential injury.

One common mistake people make when performing this exercise is using too much weight. It's important to start with a lighter weight and focus on proper form before increasing the intensity. This will help you maintain control and target the correct muscles.

Another mistake to avoid is using momentum to lift the weight. Instead, focus on using the targeted muscle, which is the lateral deltoid, to lift the weight in a controlled manner. Slowly raise your arm to the side, keeping it parallel to the floor, and then lower it back down in a controlled manner.

To increase the intensity of the Cable Bent Over One Arm Lateral Raise, you can try using a heavier weight or performing more repetitions. Another option is to slow down the movement, focusing on the contraction of the muscle at the top of the movement and the controlled lowering of the weight.

Remember to always listen to your body and stop if you feel any pain or discomfort. Proper form and technique are key to getting the most out of this exercise and preventing injury.

Common Mistakes to Avoid

Avoid these common mistakes when performing the Cable Bent Over One Arm Lateral Raise to ensure proper form and maximize results. Here are some technique tips to help you avoid these mistakes:

  • Using too much weight: It's important to start with a weight that allows you to maintain proper form throughout the exercise. Using too much weight can lead to swinging or jerking motions, which can strain your muscles and decrease the effectiveness of the exercise.
  • Rounding your back: Keep your back straight and avoid rounding your shoulders during the movement. This will help target the lateral deltoid muscles more effectively and reduce the risk of injury.
  • Lifting the weight too high: Lift the weight only until your arm is parallel to the ground. Lifting it higher can put unnecessary strain on your shoulder joint.
  • Not controlling the movement: Slowly lower the weight back to the starting position, maintaining control throughout the entire exercise. Avoid letting the weight drop or using momentum to lift it back up.
  • Neglecting both sides: Remember to perform the exercise on both arms to maintain balanced muscle development.

Tips for Increasing Intensity and Variation

To increase the intensity and variation of the Cable Bent Over One Arm Lateral Raise, you can incorporate different techniques and tools into your workout routine.

One way to increase resistance is by using a heavier weight or increasing the tension on the cable machine. This will challenge your muscles and help them grow stronger.

Another option is to try different grip positions. By changing the way you hold the handle, you can target different parts of your shoulder and arm muscles, adding variety to your workout. For example, using an overhand grip will primarily work your lateral deltoid, while an underhand grip will engage your rear deltoid.

Additionally, you can incorporate unilateral training by performing the exercise one arm at a time. This won't only increase the difficulty but also help identify and correct any strength imbalances between your arms.

Remember to maintain proper form and control throughout the exercise, and always listen to your body to avoid overexertion or injury.

Modifications for Beginners and Advanced Lifters

For beginners and advanced lifters, there are several modifications you can incorporate to further enhance the effectiveness of the Cable Bent Over One Arm Lateral Raise. Here are some beginner modifications and advanced variations to consider:

  • Beginner Modifications:
  • Start with lighter weights to focus on form and technique.
  • Perform the exercise seated on a bench for added stability.
  • Use both arms simultaneously to reduce the resistance and build strength gradually.
  • Decrease the range of motion by not lifting the arm all the way up.
  • Incorporate a resistance band for added support and assistance.
  • Advanced Variations:
  • Increase the weight to challenge your muscles and promote growth.
  • Perform the exercise on an unstable surface, such as a balance board, to engage your core and improve stability.
  • Add a pause at the top of the movement to increase time under tension and intensify the exercise.
  • Use a cable machine with adjustable pulleys to target different angles and work different parts of the shoulder.
  • Perform the exercise with both arms simultaneously to maximize the workload.

By incorporating these modifications and variations, you can tailor the Cable Bent Over One Arm Lateral Raise to your fitness level and goals.

Now, let's move on to the next section, where we'll discuss safety precautions and how to properly prepare for the exercise.

Safety Precautions and Preparing for the Exercise

When preparing to perform the Cable Bent Over One Arm Lateral Raise exercise, it's essential to prioritize safety precautions to ensure proper execution and minimize the risk of injury. Here are some important safety tips to keep in mind before starting this exercise.

Firstly, it's crucial to warm up your body before engaging in any exercise. This helps increase blood flow to the muscles, making them more flexible and less prone to injury. A dynamic warm-up routine that includes movements like arm circles, shoulder rolls, and torso twists can effectively prepare your body for the Cable Bent Over One Arm Lateral Raise.

Additionally, it's important to use proper form and technique during the exercise. Maintain a stable and balanced position by keeping your feet shoulder-width apart and knees slightly bent. Engage your core muscles to stabilize your spine and prevent excessive strain on your lower back. When performing the lateral raise, keep your arm straight but not locked, and lift it out to the side until it's parallel to the floor.

Furthermore, it's crucial to start with an appropriate weight and gradually increase it as you gain strength and confidence. Using weights that are too heavy can lead to muscle imbalances and compromise your form, increasing the risk of injury.

By following these safety tips and incorporating a thorough warm-up routine, you can ensure a safe and effective Cable Bent Over One Arm Lateral Raise exercise session.

Remember to always listen to your body and consult a fitness professional if you have any concerns or questions.

Frequently Asked Questions

How Many Sets and Reps Should I Do for the Cable Bent Over One Arm Lateral Raise?

To determine the number of sets and reps for the cable bent over one arm lateral raise, you should consider your fitness goals and current abilities.

Generally, it's recommended to perform 3-4 sets of 8-12 reps for this exercise. However, it's important to start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight and reps as you get stronger.

Incorporating this exercise can help improve shoulder strength and stability.

Can I Use Dumbbells Instead of a Cable Machine for This Exercise?

Yes, you can use dumbbells instead of a cable machine for the bent over one arm lateral raise exercise. While the cable machine provides constant tension throughout the movement, dumbbells allow for a greater range of motion.

However, cables offer benefits such as better isolation of the targeted muscles and more stability.

It's important to choose the variation that suits your goals and preferences.

Is It Necessary to Warm up Before Performing the Cable Bent Over One Arm Lateral Raise?

Yes, it's necessary to warm up before performing the cable bent over one arm lateral raise.

Warming up helps prepare your muscles and joints for the exercise, reducing the risk of injury.

It also increases blood flow and flexibility, allowing you to perform the exercise with better form and range of motion.

Incorporating the cable bent over one arm lateral raise into your workout routine can help strengthen and tone your shoulder muscles, improving overall upper body strength.

Can I Incorporate This Exercise Into My Shoulder Workout Routine?

Yes, you can definitely incorporate the cable bent over one arm lateral raise into your shoulder workout routine.

This exercise targets the lateral deltoid and helps to build shoulder strength and stability.

It's a great addition to your routine as it works the shoulder muscles in a different way compared to other shoulder exercises.

Plus, you can also try different variations of lateral raises to further challenge your shoulders and keep your workout interesting.

How Often Should I Perform the Cable Bent Over One Arm Lateral Raise for Optimal Results?

To optimize results, how often should you perform the cable bent over one arm lateral raise?

When incorporating this exercise into your routine, consider whether to do it before or after other exercises.

Additionally, you can modify the cable bent over one arm lateral raise to target different muscles.

These factors will help you achieve your desired outcome.


In conclusion, the cable bent over one arm lateral raise is an effective exercise for targeting the lateral deltoids and improving shoulder strength and stability.

By maintaining proper form, avoiding common mistakes, and incorporating tips for increasing intensity and variation, individuals can maximize the benefits of this exercise.

Beginners and advanced lifters can also modify the exercise to suit their fitness level.

Remember to prioritize safety and prepare adequately before attempting this exercise.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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