One Arm Side Cable Lateral Exercise Guide & Video

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Watch One Arm Side Cable Lateral

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Step 1. Standing straight up, take the handle at your side. The handle should be about even with your hip. Place your opposite hand on your hip for support.

Step 2. Keep your arms straight and pull the handle up until hand is slightly above your shoulder.

Step 3. Return the weight to the starting position. Do not let the weight touch the weight stack.


The one arm side cable lateral is a shaping and development motion for the lateral deltoid. This exercise allows the user to isolate the lateral deltoid and not use body sway to help move the weight. This exercise can be performed with the off-hand on the hip or against the cable machine for support. This exercise allows the user a long range of motion, though not as long as if the user were to pull across his body. This exercise should be performed slowly and deliberately at a high rep range.

One Arm Side Cable Lateral 4
One Arm Side Cable Lateral 3

Updated: March 30th, 2015