Cable lateral raises are a great isolation exercise that target the lateral deltoids, which are the muscles on the side of your shoulders. This exercise is perfect for those who want to build bigger and stronger shoulders, as well as improve their overall upper body strength. In this article, we'll show you how to properly perform cable lateral raises to get the most out of this exercise.
Step 1: Set Up the Cable Machine
Start by setting up the cable machine. Adjust the pulley to the lowest position and attach the D-handle to the cable. Stand facing the machine and grab the handle with your right hand, palms facing down. Stand with your feet shoulder-width apart, with your knees slightly bent.
Step 2: Raise the Cable
With your arm straight and your elbow slightly bent, raise the cable up and away from your body, using your shoulder muscles to lift the weight. Keep your arm parallel to the ground throughout the movement, and stop when your arm is at shoulder height.
Step 3: Lower the Cable
Slowly lower the cable back down to the starting position, making sure to control the weight and not let it drop. Repeat this movement for the desired number of reps, then switch arms and repeat on the other side.
Tips for Proper Form
Here are some tips to help you maintain proper form when doing cable lateral raises:
- Keep your elbow slightly bent throughout the movement.
- Focus on using your shoulder muscles to lift the weight, not your biceps or triceps.
- Keep your arm parallel to the ground throughout the movement.
- Control the weight on the way down, don't let it drop.
- Breathe out as you raise the cable, and breathe in as you lower it.
Variations of Cable Lateral Raises
Here are some variations of cable lateral raises that you can try:
- Single-arm lateral raises: Perform the same movement, but with one arm at a time.
- Reverse-grip lateral raises: Hold the handle with an underhand grip instead of an overhand grip.
- Lateral raises with a resistance band: Use a resistance band instead of a cable machine to perform the exercise.
Benefits of Cable Lateral Raises
There are several benefits of doing cable lateral raises:
- Target the lateral deltoids, which are often neglected in other shoulder exercises.
- Build bigger and stronger shoulders.
- Improve overall upper body strength.
- Reduce the risk of shoulder injuries by strengthening the muscles surrounding the shoulder joint.
Conclusion
Cable lateral raises are a great exercise for anyone looking to build bigger and stronger shoulders. By following these steps and maintaining proper form, you can get the most out of this exercise and achieve your fitness goals. Remember to start with a light weight and gradually increase as you get stronger, and always listen to your body to avoid injury.