What muscles does the Cable Single-Arm Lateral Raise work?

The Cable Single-Arm Lateral Raise mainly works the side delts.

How many sets and reps of the Cable Single-Arm Lateral Raise?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Cable Single-Arm Lateral Raise?

Barbell Behind-the-Neck Press, Barbell Upright Row, Dumbbell 6-Way Shoulder Raise and Dumbbell Bradford Press work the same main muscle.

Cable Single-Arm Lateral Raise

Stand side-on to a low pulley and raise the handle to shoulder height for constant side-delt tension.

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Demo video from YouTube, played in its own player.

Muscles worked: Side delts
Equipment: Cable
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the side delts, for when the cable is taken or you want a change.

Questions

What muscles does the Cable Single-Arm Lateral Raise work?: The Cable Single-Arm Lateral Raise mainly works the side delts.
What equipment do you need for the Cable Single-Arm Lateral Raise?: A cable.
How many sets and reps of the Cable Single-Arm Lateral Raise?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Cable Single-Arm Lateral Raise?: Barbell Behind-the-Neck Press, Barbell Upright Row, Dumbbell 6-Way Shoulder Raise and Dumbbell Bradford Press work the same main muscle.

Program it for your clients

Coaches add the Cable Single-Arm Lateral Raise to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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