How to do the Cable Single-arm Cross-body Lateral Raise
Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the exercise.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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