Lateral Raise Bent Over One-Arm

Start Position
End Position

Starting position:

  1. Adjust the pulley to the lowest level.
  2. Grasp the D-handle with a closed grip and distance yourself accordingly from that the side of the crossover station.
  3. Place your feet in a stable stance and bend at the waist so your torso is parallel to the floor. Bend at the knees to accommodate.
  4. Face down at the floor to keep neck in line with torso.
  5. Extend arm straight downward so that your hand and elbow are in line with your shoulder. The palm of your hand should be facing inward. Maintain a slight bend in your elbow.

Upward movement/concentric phase:

  1. In a semi-circular motion, lift the handle by raising your arm out to your side.
  2. Lift until your elbow reaches the level of your shoulder (your hand will be at a slightly lower level).
  3. Maintain a slight bend in the elbow throughout the entire movement.
  4. Keep the torso and legs motionless throughout the movement.

Downward movement/eccentric phase:

    1. In a controlled fashion, slowly lower the handle by reversing the movement to starting position.
    2. Complete the set then repeat with the opposite arm.
Do not hold your breath. Exhale during the concentric phase and inhale during the eccentric/lowering phase.


Exercise Data

  • Primary Muscles: Posterior deltoid
  • Synergists: Middle deltoid, infraspinatus, teres minor
  • Stabilizers: Latissimus dorsi, rhomboids, trapezius, wrist extensors and other rotator cuff muscles (subscapularis and supraspinatus)
  • Type: Strength, hypertrophy, muscular endurance
  • Mechanics: Horizontal shoulder abduction
  • Equipment: Cable crossover station and one D-handle
  • Lever: 3rd class lever
  • Level: Beginner to advanced
  • FAQ'S & FACTS ABOUT Lateral Raise Bent Over One-Arm

    What Is A Cable One-Arm Bent Over Lateral Raise?

    A bent over cable lateral raise is a resistance exercise, which targets the posterior deltoid (also referred to as “rear deltoids”). This exercise is performed at a cable crossover station. It is performed standing with the waist bent and torso parallel to the floor while raising one arm against resistance to the side of the body.

    The concentric portion of the lift is horizontal shoulder abduction. The eccentric portion is horizontal shoulder adduction as the D-handle is lowered.

    The purpose of the bent over cable lateral raise is to strengthen the posterior deltoid while also promoting the hypertrophy (increases in size) of this muscle.

    Why Do A Cable One-Arm Bent Over Lateral Raise

    The bent over cable lateral raise activates the posterior deltoid, as it is the primary horizontal shoulder abductor. Activating the posterior deltoid contributes to the overall hypertrophy of the shoulder muscles, providing roundness and a fuller appearance.

    Although it is primarily an exercise for aesthetics, bent over lateral raises also serve as an auxiliary exercise that can increase strength involved in other multi-joint exercises.

    The unilateral fashion of this exercise allows the lifter to focus on one arm at a time. Performing this exercise with a cable provides constant resistance throughout the entire range of motion.

    Anatomy Of A Cable One-Arm Bent Over Lateral Raise

    The deltoid is a thick, multipennate muscle that forms a curtain around the shoulder. It is the primary muscle involved with arm abduction and the posterior fibers are a primary horizontal shoulder abductor. When developed, the deltoids give the shoulder their round shape. The origin of the deltoid is located at the insertion of the trapezius, lateral third of the clavicle and the acromion spine of the scapula. Its insertion is located at the deltoid tuberosity of the humerus.

    The infraspinatus is one of the four rotator cuff muscles. Partially covered by the deltoid and trapezius, it assists with horizontal shoulder abduction. Its origin is located at the infraspinous fossa of the scapula. Its insertion is located at the greater tubercle of the humerus, near the insertion sites of the supraspinatus and teres minor.

    The teres minor is also a rotator cuff muscle that can be regarded as the “sidekick” to the infraspinatus. It is located just below the infraspinatus and may be inseparable from the infraspinatus. It comes as no surprise that the teres minor performs the same actions as the infraspinatus. Its origin is located at the lateral border of the dorsal subscapular surface. Its insertion is located just below that of the infraspinatus on the greater tubercle of the humerus.

    The latissimus dorsi, rhomboids, wrist extensors and other two rotator cuff muscles (i.e. supraspinatus and subscapularis) play an essential role in stabilizing the wrists, forearms and shoulders during this exercise.

    Variations Of A Cable One-Arm Bent Over Lateral Raise

    Bent over cable later raise, bent over dumbbell lateral raise, seated bent over lateral raise, incline bench lateral raise, high cable reverse fly.

    How To Improve Your Cable One-Arm Bent Over Lateral Raise

    Periodically rotating your wrists (grasping the end of the cable without a D-handle attached to it) can stress your deltoid from an additional angle, optimizing hypertrophy.

    Perform lateral raises for posterior deltoids from different positions such as on an incline bench (incline bench lateral raise) and standing straight with a cable (high cable reverse fly).

    Focus on the concentric portion of the contraction, concentrating on “squeezing” as the elbow approaches shoulder level.

    Emphasis on eccentric contractions, prolonging the eccentric portion of the contraction, may also be incorporated in a training program focused on increasing strength. This should be implemented accordingly and with adequate muscle recovery as eccentric contractions cause substantial damage to muscle tissue.

    It’s important to note that your repetition and set volume will depend on your goals (e.g. strength, hypertrophy, muscular endurance). It is also important to allow adequate recovery days in between shoulder training days to allow muscles to repair.

    Common Mistakes When Doing Cable One-Arm Bent Over Lateral Raises

    Raising the hand above the level of the elbow and shoulder can minimize the activation of the deltoid and place negative stress on the shoulder joint.

    Extending the neck places the neck out of line with the spine as torso is bent forward. Although extending the neck helps the lifter view their technique, it is not recommended as it can increase risk of injury.

    Swinging the torso and/or moving the legs throughout the movement minimize the activation of the working muscles and increase the risk for injury. Do not use body momentum to lift the weight during concentric phases. Do not drop the weight on its way down. The concentric and eccentric phases should be controlled.

    Injuries Or Ailments & Their Effects Regarding Cable One-Arm Bent Over Lateral Raises

    If the lifter has a compromised range of motion with the shoulder joint and/or performs this exercise incorrectly, this exercise can increase the risk of injury and/or exacerbate a previous injury. Performing this exercise with a weight too heavy for the lifter can also increase the risk for injury.

    If proper technique and recovery are not adhered to, impingement syndrome, rotator cuff injuries, and glenoid labrum tears may result.

    Lifters with a history of shoulder injury or present state of injury should consult with a physical therapist or orthopedic physician before performing this exercise.