ONE ARM CABLE LATERAL RAISE

Muscles Trained :
Medial Deltoid, Anterior Deltoid, Posterior Deltoid, and Trapezius

Joint Actions :
Shoulder Abduction

Instructions :

1. Stand in shoulder width stance with knees slightly flexed (bent) to take pressure off lower back.
2. Grasp the cable with one hand pronated (overhand) grip with palm facing inward.
3. Place body parallel to the cable.
4. Allow low cable pulley to cross the body, hand resting in front of the opposite thigh with elbow slightly bent.
5. To begin the movement, raise the cable upward and to the side, maintaining the slight bend in the elbow.
6. Exhale throughout the upward movement phase.
7. Continue to raise the arms until the cable is at shoulder level.
8. In mid-position the pinky finger should be higher than the thumb as if pouring water out of a pitcher with pinky at level of elbow and arm parallel to the floor.
9. Lower the cable slowly until it is in front of the opposite thigh.
10. Inhale throughout the downward movement phase.
11. Repeat movement for desired number of repetitions.
12. Switch arms and repeat movement for equal number of repetitions as before.

Variations :

None.

Common Mistakes :

1. Changing the angle of the elbow joints by flexing (bending) the elbows during the upper movement phase.
2. Lowering the cable too quickly.

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