Muscle & Fitness UK – July 2019

JULY 2019/MUSCLE & FITNESS 1 1

EXERCISE #5 – SINGLE ARM LATERAL CABLE RAISE

With the shoulders having been blasted with free weights, I
like to move on to several cable-based exercises, which help
keep tension on the deltoids throughout the entire range of
motion, without needing to keep the weights as high (this is
an important factor to keep in mind, as when the muscles
become more fatigued throughout the workout, we tend to
use less than perfect form, which not only lessens the
involvement of the target muscle, but can also put us at an
increased risk of injury).

Standing at a right angle to a low cable pulley, pick
up the handle with your outer arms, using an overhand grip
and place your near-side (free) hand on your waist to help
better support yourself during this movement. Raise the
handle out to the side until your arm is parallel to the floor,

leading with your elbow in the same way as with exercises

2 and 3.

When using cables, I like to really emphasise the eccentric

(negative) portion of the rep, which means lowering my arm

at a pace that is about twice as slow as I raised my arm up.

This will really work the middle deltoid hard, and is a great

cable-based shocking principle that helps enhance muscle

definition and bring out the deep striations. (Something that

will greatly improve the appearance of your shoulders and

arms – even long after the workout is over).

Perform 12-15 reps on each arm (not rest between

changing sides), and then perform once more with a rest

period between sets of no longer than 45-60 seconds.

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