How to do it
Keep your palm facing down at the top to bias the lateral deltoid.
- 1
Attach a single handle to a low pulley cable and select the appropriate weight.
- 2
Stand with your side to the cable machine, feet shoulder-width apart.
- 3
Grasp the handle with the hand farthest from the machine, palm facing in.
- 4
Keeping your arm straight, lift it out to the side until it is level with your shoulder.
- 5
Pause at the top, then slowly lower back to the starting position.
- 6
Repeat for the desired number of repetitions before switching sides.
Expert tip
Control the movement both on the lift and the descent to keep constant tension on the shoulder muscles.
Common mistakes
- ✕Lifting the arm above shoulder height
- ✕Leaning away from the cable machine
- ✕Bending the elbow to swing the weight up