The cable lateral raise is an exercise variation that is very effective in working the outer parts of your deltoid muscle.
If your aim is to get a wider top, then you need not to look any further as incorporating this routine into your training will do just that for you.
This is an isolation exercise that will not require the maximum use of pondages. However, you will still feel your muscles working much better if you stay true to its right form.
This article will review everything you need to know about this exercise.
HOW TO DO CABLE LATERAL RAISE PROPERLY
Below is a step-by-step guide on how to perform the cable lateral raise effectively to maximise its results.
Start by attaching a single grip handle to the lowest possible point of the cable pulley machine.
Take a standing position at the side of the machine and grip the handle with the outside hand.
Hold on to the cable machine and lean away form it. Alternatively, you can also choose to take one step away and remain standing in an upright position. Before you begin this step, check to ensure that your cable has tension.
Hold the handle you attached in front or behind your body so that you feel slight stretching in your deltoid muscles.
Raise your arm to shoulder level, with your elbow in the lead. Remember to keep your elbows slightly bent.
Slowly lower down your arm in a controlled motion until once again you feel a stretch in your delts. This is one rep. repeat and eventually move to the other arm.
CABLE LATERAL RAISE TIPS TO CONSIDER
By holding the pulley and leaning away from it, you will allow for a more pronounced stretch, one that will in turn allow for a larger range of motion.
Feel free to position your hands either in front or behind your body while performing this exercise. However, you are advised to hold it behind as this will facilitate deeper stretches in the deltoid muscles.
In order to maximise the engagement of your lateral deltoid muscles, be keen to always have your elbows leading your hands during the motions.
Although momentum is discouraged, you can use a little bit of it if you want to overload your deltoids.
WHAT MUSCLES DO CABLE LATERAL RAISE WORK?
Below is a breakdown of the muscles that are involved in this work out.
DELTOID LATERAL MUSCLE
Your shoulder is made up of three main heads: anterior, lateral and posterior heads and deltoid lateral is among them.
This muscle serves to help in arm abduction between 15 to 100 degrees. The other two will on the other hand help to keep your arm stable.
This muscle is also known for giving width to the upper body.
Commonly known as the front delt, it is located at the front part of your shoulder and is responsible for keeping your arm stable as mentioned earlier.
Additionally, this head will keep your hand stable during abduction as well as flex the arm while you are walking with help from pectoralis major.
This muscle originates from the first to the ninth ribs, located at the lateral wall of your thorax. It also inserts along the superior angle, the medial border and finally the inferior angle of your scapula.
Its main function is to facilitate the protraction of the scapula. In addition to this, it also helps both the upper and lower fibres of the traps in upward rotation of the scapula. This will in turn facilitate movements such as overhead lifting.
CABLE LATERAL RAISE BENEFITS
WORKS THE DELTS
One primary benefit of this routine is how hard it hits the side deltoids and while at it, not forgetting the front ones either.
The side delts are highly sought-after during exercise especially since in most routines, the front delts are often worked, with less attention focused on the side ones.
The side delts are particularly responsible for a wider upper body for those who may want an aesthetic physique.
HAS MORE RESISTANCE
Compared to the dumbbells which are free weight, the cable used in this exercise will provide more resistance by virtue of being fixed.
You definitely know what this means- more resistance equals more work which totals to more results.
CABLE LATERAL RAISE ALTERNATIVES
The good thing about most cable lateral raise alternatives is that they can be done at the comfort of one’s home. They are as follows.
BARBELL MILITARY PRESS
This alternative is a high intensity interval workout. Other than working your shoulders, when done properly it can also work the back and core muscles.
The chin ups routine will primarily hit your rear delts, traps and rhomboids. Additionally, it will also work on the pecs, obliques and forearms.
However, this alternative is often confused with the pull ups.
The difference between the is that in this one, you will grab the bar with your grip facing you while for the pull ups, has these facing away from you.
This alternative is an overlooked workout routine that has the ability to work your shoulders, chest and arms, while working the rest of your body too.
It will assist in improving deficiencies in your overall body strength, which will in turn lead to more chin ups and bench presses.
COMMON CABLE LATERAL RAISE MISTAKES TO AVOID
Avoid pulling the handle of the grip as this will limit your delts from raising laterally.
Avoid cheat reps. As mentioned before, this is an isolation exercise that will not require you to use extremely heavy weights.
Going for the heavy weights with an aim of making it more challenging will only see you swinging or using momentum, which is highly discouraged in this routine.
Even if the cable lateral raise has alternatives, it is important to keep in mind that these are not as efficient as it is.