This exercise uses a cable machine to target the lateral deltoids.
- +Continuous tension on the muscle
- +Good for improving shoulder strength and mobility
- +Adjustable resistance
- –Can strain shoulders if done incorrectly
- –May be difficult to maintain proper form
This exercise targets:
Shoulders
Side Delts
Front Delts
Rear Delts
Rotator Cuff
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set cable to the lowest setting and attach a single handle. Stand side-on to the machine
- Hold the handle with the outside hand so the cable crosses in front of your body. Other hand holds the post
- Feet hip-width, soft knees, slight forward lean. Brace core, keep shoulders down and back
- Start with arm across your thigh, elbow slightly bent, wrist neutral
- Raise your arm out to the side to shoulder height, leading with the elbow. Do not shrug
- Pause briefly, then lower slowly until the hand crosses the thigh to keep tension
- Exhale up, inhale down. Keep your torso still—no swinging or leaning
- Use a light weight. Stop if you feel neck strain or sharp shoulder pain