Step by step instructions, muscle activation and variants for the Cable Bent-Over One-Arm Lateral Raise.
The cable bent-over one-arm lateral raise targets the rear deltoid by performing a reverse fly motion with a low-pulley cable while hinged forward at the hips. The cable provides constant tension throughout the arc, making it effective for isolating the posterior shoulder.
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The Cable Bent-Over One-Arm Lateral Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.