One Arm Lateral Raise (Cable)  


Muscle Worked

Deltoids, Pectorals


  • Start with arms extend holding a pulley bar in an underhand grip, no more than one shoulder-width apart.
  • Keeping the elbow pressed into the body, move the lower arm towards your chest, moving up to shoulder height.
  • Hold for few seconds and slowly return back to from where you started . Repeat.
  • Switch sides and work the other shoulder without rest in-between.


  • Keep your wrist straight throughout.
  • Do not use your forearms or back to pull the weight.
  • Remember, the deltoids are worked effectively when the arm is raised to shoulder height.