Standing Low-Pulley Deltoid Raise

The single-arm cable lateral raise is an isolation exercise targeting the shoulders, specifically the medial deltoid. This movement also hits the traps and upper back, and allows you to focus on each side independently. Because grip is a limitation, it is usually performed for moderate to high reps, like at least 8-12 reps per set, as part of an upper body or shoulders-focused workout.

Benefits

  1. Build and strengthen the deltoids, and middle deltoids in particular
  2. Cable encourages strict form without excess momentum
  3. Cable keeps constant tension on the muscles
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Standing Low-Pulley Deltoid Raise Images

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Standing Low-Pulley Deltoid Raise Instructions

Standing Low-Pulley Deltoid Raise muscle diagram
  1. Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
  2. Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
  3. Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
  4. Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms and repeat the exercise.