Lean-Away Cable Lateral Raise

Body region

• Shoulders

Muscles

Main

• Deltoid

Helps

• Supraspinatus
• Trapezius

Holds

• External Oblique
• Internal Oblique
• Flexor Digitorum Superficialis

Equipment

• Cable Station

Technique

1. Clip a single handle to the bottom pulley and turn so the machine is at your side.
2. Hold the frame with the near hand and take the handle with the far hand, so the cable crosses in front of your body.
3. Bring your feet close to the machine and lean your body away from it, working arm hanging straight.
4. Raise the working arm out to the side until it is about level with the shoulder.
5. Lower slowly, keeping the same lean for the whole set.

Cues

• The lean adds tension at the bottom, so use less weight than in a regular cable raise.
• Keep the elbow slightly bent and fixed at that angle.
• Hold the lean with your grip and core rather than by bending at the waist.

Common mistakes

• Pulling with the supporting arm to help the lift.
• Changing the lean angle during the rep.
• Shrugging the shoulder toward the ear.

Alternatives

• Single-Arm Cable Lateral Raise
• Incline Side-Lying Lateral Raise
• Behind-the-Back Cable Lateral Raise