Shoulders · Cable
Cable Bent Over One Arm Lateral Raise
How to do the cable bent over one arm lateral raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Set a cable pulley to the lowest position and stand beside it. Hinge forward at your hips with a flat back and grab the handle with the hand farthest from the stack, letting it hang across your body. Keeping a slight bend in your elbow, raise the handle out to the side until your upper arm is roughly parallel to the floor, leading with your elbow. Lower with control and finish your reps before switching sides.
- 1Lead with your elbow and feel the rear and side delt do the work
- 2Keep your torso still and hinged; only the arm moves
- 3Control the cable back down instead of letting it snap in
Common mistakes
- Don't swing or use momentum to fling the handle up
- Avoid rotating your torso to cheat the weight up
- Don't shrug your trap up as you raise
Muscles worked
The cable bent over one arm lateral raise mainly works the rear delts, with the mid traps, side delts, lower back, upper traps, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- Side DeltsSupport
- Lower BackSupport
- Upper TrapsSupport
- External RotatorsSupport
- ForearmsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the cable bent over one arm lateral raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.