One Arm Bent Over Cable Lateral Raise

Learn how to do One Arm Bent Over Cable Lateral Raise with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Shoulders Cable

One Arm Bent Over Cable Lateral Raise is a Cable exercise that primarily targets the Shoulders. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do One Arm Bent Over Cable Lateral Raise

How to perform this exercise correctly

1 - Set the cable to the low position and attach a handle for this exercise.

2 - Lean your torso forward while keeping your back straight. Your feet should be at shoulder width.

3 - Grab the handle with the hand farthest from the cable.

Nice, you're in the starting position

4 - Now, while breathing out and slightly bending your elbows, move the weight outward in an arc motion. Don't forget to squeeze your shoulder blades for best results on this exercise.

5 - Slowly return to the starting position while breathing in.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleShoulders
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: One Arm Bent Over Cable Lateral Raise

Type
Cable exercise
Primary muscle
Shoulders
Secondary muscles
None
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

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Barbell Overhead Press
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FAQ: One Arm Bent Over Cable Lateral Raise

What muscles does One Arm Bent Over Cable Lateral Raise work?

One Arm Bent Over Cable Lateral Raise primarily targets the Shoulders.

How do you do One Arm Bent Over Cable Lateral Raise correctly?

How to perform this exercise correctly 1 - Set the cable to the low position and attach a handle for this exercise. 2 - Lean your torso forward while

Is One Arm Bent Over Cable Lateral Raise good for beginners?

One Arm Bent Over Cable Lateral Raise has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for One Arm Bent Over Cable Lateral Raise?

One Arm Bent Over Cable Lateral Raise requires: Cable.

What are the benefits of One Arm Bent Over Cable Lateral Raise?

One Arm Bent Over Cable Lateral Raise strengthens the Shoulders, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to One Arm Bent Over Cable Lateral Raise?

Similar exercises to One Arm Bent Over Cable Lateral Raise include Arm Circles – Small to Large, Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is One Arm Bent Over Cable Lateral Raise better than Arm Circles – Small to Large?

Both One Arm Bent Over Cable Lateral Raise and Arm Circles – Small to Large target the Shoulders. One Arm Bent Over Cable Lateral Raise uses Cable, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Arm Circles – Small to Large
MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
Dumbbell Arnold Press – Seated
MET 5

Dumbbell Arnold Press – Seated

  • Dumbbells

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