Instructions

1

Stand facing the cable machine with feet shoulder-width apart. Position yourself at a distance where the cable is taut with arms extended. Maintain an upright torso with slight knee flexion for stability.

2

Grasp the cable handle with one arm extended upward and slightly forward. Engage your core and prepare to pull by retracting your shoulder blade slightly backward.

3

Slowly extend your arm upward and forward in a controlled manner, allowing the cable to pull your arm to the starting position. Feel the stretch through the latissimus dorsi as the arm lengthens overhead.

4

Pull the cable downward and across your body by driving your elbow down and back toward your hip. Retract the shoulder blade and feel the latissimus dorsi contract. Return to the starting position with control.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESTrapezius, Rhomboid, Posterior Deltoid, Biceps

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Latissimus Dorsi, the Cable Bent Over One Arm Lateral Raise is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Shoulders, while the use of Cable allows for a smooth, natural resistance curve.

Benefits

Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Improves overall Shoulders stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Trapezius, Rhomboid, Posterior Deltoid, Biceps to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Bent Over One Arm Lateral Raise
Cable Cable Bent Over One Arm Lateral Raise
Banded Cable Bent Over One Arm Lateral Raise

Beginner Tips

If you are new to the Cable Bent Over One Arm Lateral Raise, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Bent Over One Arm Lateral Raise