Leaning Cable Lateral Raises
4 SETS - 12 REPETITIONS (Per Hand)
1. Set Up:
Attach a D-handle to a low pulley on a cable machine.
Stand with your side to the machine, feet shoulder-width apart.
Grasp the D-handle with your hand closest to the machine.
2. Starting Position:
Hold the D-handle with your palm facing your thigh.
Stand with a slight lean away from the machine so that your non-working arm is free and your working arm is closer to the machine.
Keep your knees slightly bent and your core engaged for stability.
3. Lifting Motion:
Inhale as you lift the D-handle upward and away from the machine.
Keep your working arm straight but not locked at the elbow.
Lift the handle until your arm is parallel to the ground or slightly higher.
4. Range of Motion:
Continue lifting until you feel a strong contraction in your lateral deltoid.
Focus on engaging your lateral deltoid muscles during this phase.
5. Squeeze and Pause:
At the top of the movement, pause briefly to maximize the contraction in your lateral deltoid.
6. Lowering the Handle:
Exhale as you slowly lower the D-handle back down to the starting position with control.
7. Finish:
Once you’ve completed your set with one arm, switch to the other side and perform the exercise with your opposite arm.
Tips for Proper Leaning Cable Lateral Raises Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain proper posture and stability.
Breathing: Inhale as you lift the handle and exhale as you lower it.
Warm-Up: Perform a light warm-up before starting your leaning cable lateral raises to prepare your shoulder muscles.
Variations: You can use different cable attachments, such as a rope handle, for variety.