One Arm Cable Lateral Raise

Learn how to do One Arm 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 Traps Cable

One Arm Cable Lateral Raise is a Cable exercise that primarily targets the Shoulders, with secondary activation of the Traps. 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 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 - 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 muscleShouldersSecondary muscleTraps
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

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

Quick Facts: One Arm Cable Lateral Raise

Type
Cable exercise
Primary muscle
Shoulders
Secondary muscles
Traps
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

More Shoulders 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

  • No equipment
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar

FAQ: One Arm Cable Lateral Raise

What muscles does One Arm Cable Lateral Raise work?

One Arm Cable Lateral Raise primarily targets the Shoulders, with secondary engagement of the Traps.

How do you do One Arm 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 - Your feet should be at shoulde

Is One Arm Cable Lateral Raise good for beginners?

One Arm 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 Cable Lateral Raise?

One Arm Cable Lateral Raise requires: Cable.

What are the benefits of One Arm Cable Lateral Raise?

One Arm Cable Lateral Raise strengthens the Shoulders, engages the Traps, 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 Cable Lateral Raise?

Similar exercises to One Arm 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 Cable Lateral Raise better than Arm Circles – Small to Large?

Both One Arm Cable Lateral Raise and Arm Circles – Small to Large target the Shoulders. One Arm 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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