Single Arm Behind Back Cable Lateral

Target Muscle Group: Shoulder 

Single Arm Behind Back Cable Lateral Overview

The cable one arm behind back cable lateral raise is an isolation workout for the outer or lateral head of the shoulders. This exercise effectively enhances roundness and width in the deltoids because it keeps the muscles in constant tension.

How to Do it

1. Start by attaching the weight to the low pulley of the machine.
2. Next, stand with your feet shoulder-width apart and your left side facing the machine.
3. Place your left hand behind your back and grasp the end of the cable with your right hand.
4. Pull the cable across your body to the left, keeping your arm straight.
5. Return to the starting position and repeat.
6. Complete the desired repetitions before switching sides.

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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