Cable Side-Lying Single-Arm Lateral Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Side-Lying Single-Arm Lateral Raise

Step by step instructions, muscle activation and variants for the Cable Side-Lying Single-Arm Lateral Raise.

MediumSide shoulders

About this exercise

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.

How to Perform

  • Attach a single D-handle to the low pulley and lie on your side perpendicular to the cable machine, feet stacked on top of each other
  • Grip the handle with your top hand, arm slightly bent and extended toward the pulley
  • Brace your core and raise your top arm in a wide arc upward until it points toward the ceiling
  • Pause briefly at the top, feeling the contraction in your outer shoulder
  • Lower the handle slowly under control back to the starting position
  • Complete all reps on one side before switching to the other

Muscle Activation

Primary
Side shoulders
Secondary
Rear shouldersFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Cable Side-Lying Single-Arm Lateral Raise

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.

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