Single Arm Behind Back Cable Lateral

Target Muscle Group: Shoulder 

Single Arm Behind Back Cable Lateral Overview

The cable one arm behind back lateral raise is an isolation workout for the outer or lateral head of the shoulders. This exercise is very effective in enhancing roundness and width in the deltoids. It's an excellent move to do in your shoulder routine.

Cable back lateral raises are very effective because they keep the muscles in constant tension. 

How to Do it

1. Attach one grip handle to the bottom of the cable pulley.
2. Standing with your left side towards the single-grip cable attach, bend over to grab the handle with the right arm from behind your back.
3. Now, stand straight up and place your feet shoulder-width apart.
4. Keep your arms bent. Now, lift the pulley across your body so that your right hand is straight up and parallel to your shoulders. During the movement, exhale.
5. Inhale and slowly lower the cable pulley to its original position.
6. Next, turn your body so that your right side faces the cable pulley. Then, perform the exercise using your left arm.
7. For each set, alternate your arms.

Exercise Tips

1. This exercise can also be done with dumbbells.
2. To really activate the lateral deltoid, slow down and do the movement slowly.
3. To avoid straining the shoulder joints, keep your elbows slightly bent.
4. Start with a lighter weight so that you can feel your shoulder muscles working. People often cheat and go too heavy, which can cause tension in the lateral shoulder heads.

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