Overview
Like a dumbbell lateral raise but with constant tension provided by the cable. The tension is highest when the arm is parallel to the floor, not at the top like a dumbbell — making it superior for medial delt hypertrophy.
Muscles Trained
Primary shoulders
Secondary
Upper Traps (minor)
Step-by-Step Instructions
- 1
Set cable at the lowest position. Stand sideways to the cable.
- 2
Grab the handle with the far hand, arm crossing in front of the body.
- 3
Raise arm up and out to shoulder height.
- 4
Lower slowly and repeat.
Benefits
- ✓
Constant tension — no dead spot at the bottom like dumbbells
- ✓
Can be loaded very precisely
- ✓
Cross-body start position creates a unique stretch on the medial delt
Form Tips
- →
Lean slightly away from the cable to increase ROM
- →
Keep reps smooth — avoid jerking the weight
Watch Video Tutorial
Search YouTube for demonstration