Is this better than dumbbell lateral raises?

Cables provide constant tension throughout the entire range of motion, whereas dumbbells lose tension at the bottom of the lift. Both are effective, but cables are superior for maintaining muscle engagement.

Should I stand in front of or behind the cable?

You can do both. Standing with the cable running behind your legs targets the rear portion of the lateral delt, while standing in front focuses more on the middle and front.

How high should I lift my arm?

Stop once your arm is parallel to the floor. Lifting higher than shoulder height shifts the emphasis away from the deltoid and onto the trapezius muscle.

Single-Arm Cable Lateral Row Guide | Shoulder Gains

Master the one-arm cable lateral row with our step-by-step guide. Learn proper form to build broader, stronger shoulders using constant cable tension.

How to Perform

Set the cable pulley to the lowest setting and attach a single D-handle.
Stand sideways to the machine with your feet shoulder-width apart and grasp the handle with the hand furthest from the pulley.
Maintain a slight bend in your elbow and a tall posture with your chest lifted and shoulders retracted.
Exhale as you lift your arm out to the side in a wide arc until your hand is level with your shoulder.
Pause for a second at the peak of the movement to maximize muscle fiber recruitment.
Inhale as you slowly lower the weight back to the starting position without letting the plates touch the stack.

Common Mistakes

Using excessive momentum or swinging the torso to lift the weight.
Shrugging the shoulder toward the ear during the concentric phase.
Leading the movement with the hand rather than the elbow.
Extending the arm too far behind or in front of the body line.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Trapezius
Forearms
Core

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders