Standing Low-Cable Side Lateral Raise
a.k.a. Cable Lateral Raise
Differentiation: Mechanics
This variation of a lateral raise is unique. Here is how: you work one arm for a full set, | then switch the handle to your other hand. You also use a cable machine. The machine helps maintain continual resistance applied to your middle deltoid throughout the exercise. Since the cable will be pulling your body downward, | you must engage your core to maintain balance.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its lowest setting.
3) Obtain a single stirrup handle attachment.
4) Clip the single stirrup handle attachment onto the pulley hook.
5) Stand beside the cable machine with your right shoulder toward the pulley and your right hand on your hip for stability.
6) Place your feet shoulder-width apart.
7) With your left hand, reach across your body and grasp one handle using an underhand grip.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you pull the handle straight over and up across your body
3) ...until the handle is as high as you can raise it, keeping your arm straight.
4) Hold this position for a count of one second.
5) Then, slowly inhale as you allow the handle and rope to retract downward and across your body to the starting position using a controlled movement.
6) Repeat reps for a full set using that arm.
7) When all reps are finished, switch the handle to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Try not to swing the handle up. Only use your shoulders.
Keep your arm slightly bent at the elbow.
Keep your body from swaying with the weight.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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