@idris_workout: Single-Arm Cable Lateral Raise Target Muscles: Middle Deltoid Equipment: Cable Machine / Resistance Band Difficulty Level: Beginner ▶ STARTING POSITION 1. Set the pulley at waist height or slightly below. 2. Stand with feet hip- to shoulder-width apart. 3. Keep a slight bend in the knees for stability. 4. Maintain a neutral spine with the chest lifted. 5. Position the working arm so the cable is aligned with your midline. 6. Set the shoulders down and back (scapular depression and retraction). 7. Hold the handle with a neutral grip and keep a slight bend in the elbow. 8. Place the free hand on your hip or by your side for balance. ▶ LIFTING PHASE 9. Initiate the movement from the shoulder joint. 10. Raise the arm in a controlled arc until it reaches shoulder height. 11. Lift in the scapular plane (approximately 30–45° in front of the body). 12. Maintain the same elbow angle throughout the movement. 13. Keep the torso upright without swinging or leaning. 14. Exhale during the lifting phase. ▶ PEAK CONTRACTION 15. Pause for approximately one second at shoulder height. 16. Focus on contracting the middle deltoid. 17. Keep the shoulders down and avoid shrugging or excessive upper trapezius activation. ▶ LOWERING PHASE 18. Slowly lower the arm back to the starting position. 19. Maintain constant tension on the cable throughout the descent. 20. Inhale during the lowering phase. 21. Stop just before the weight stack touches to preserve continuous muscle tension. 📚 Source: American Council on Exercise (ACE Fitness) #lateralraises #personaltrainer #nycfitness
