SINGLE REAR CABLE LATERAL RAISE

Muscles Trained :
Posterior Deltoid, Middle Deltoid, Anterior Deltoid, Trapezius, Rhomboids, Teres Minor, and Infraspinatus

Joint Actions :
Shoulder Horizontal Abduction

Instructions :

1. Stand in shoulder width stance with knees slightly flexed (bent).
2. Bend forward at the hips until back is parallel with the floor (keep back straight).
3. Grasp cable in pronated (overhand) grip with palm facing inward.
4. Place body parallel to the cable, allowing the cable to cross the body.
5. Flex (bend) elbow slightly and maintain this same angle at the elbows throughout the movement.
6. To begin the movement, raise cable out to the side, maintaining slight bend in the elbow.
7. During the upward movement phase the elbow and upper arm should rise ahead and slightly higher than the forearm and wrist.
8. Exhale throughout the upward movement phase.
9. Continue raising cable until the upper arm is approximately parallel with the floor.
10. Lower the cable slowly, maintaining the slight bend in the elbow until the cable is in the middle of the body.
11. Inhale throughout the downward movement phase.
12. Repeat movement for desired number of repetitions.
13. Switch to opposite arm and repeat movement for equal amount of repetitions as before.

Variations :

None.

Common Mistakes :

1. Allowing flexion (bending forward) of the back throughout the movement.
2. Changing the angle of the elbow joints by flexing (bending) the elbows during the upper movement phase.
3. Lowering the cable too quickly.

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