Technique · Shoulders
Single-Arm Cable Lateral Raise
Set the pulley slightly below hand height so the side delt stays loaded even with the arm down. Keep the chest tall, the shoulder quiet and every rep controlled.
Set the pulley for tension at the bottom
Place the pulley slightly below where your hand sits with the arm fully lowered. The goal is simple: the cable should still be pulling in the stretched position.
Use the frame and a small lean
Hold the machine with the free hand and lean slightly toward the working shoulder. Keep the lean small and fixed rather than swinging through the set.
Keep the shoulder quiet
Start with a long arm, soft elbow and tall chest. Raise the arm without letting the shoulder climb toward the ear.
Use only the range you can own
Lift until the side delt is still doing the work. If getting higher requires a shrug or torso movement, the useful concentric is already over.
Raout
Keep the setup. Then progress the numbers.
Raout keeps your last load, reps and setup in view so more weight still means the same raise.
Control the stretched position
Lower slowly until the arm is long again while the cable still has tension. Do not bounce out of the bottom.
Progression and tracking
Keep pulley height, distance, lean and range consistent. Raout keeps side, load, reps and setup notes beside the current session.
Raout
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Raout
Keep the setup. Then progress the numbers.
Raout keeps your last load, reps and setup in view so more weight still means the same raise.