Step by step instructions, muscle activation and variants for the Cable Side-Lying Single-Arm Lateral Raise.
The cable side-lying single-arm lateral raise isolates the medial (side) deltoid by eliminating momentum and keeping constant tension through the full range of motion. Lying sideways with the cable pulling from below creates a unique resistance curve compared to standing variations.
The Cable Side-Lying Single-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.
