The Single Arm Cable Lateral Raise is a beginner cable lateral raise that primarily trains the shoulders. It is useful for isolating the lateral delts and adding shoulder volume without heavy pressing.
Primary muscles
shoulders
Secondary muscles
None
Equipment
cable
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
shoulders
Secondary muscles
None
THE MOVEMENT
How to perform
Set a low cable and stand so the working arm has a clear path out to the side.
Brace the torso and keep a soft bend in the working elbow.
Raise the arm with the elbow leading until around shoulder height or your controlled limit.
Lower slowly, complete the set, then switch sides.
IRONYOU / CORE
Core cues
Keep the torso or pelvis stable and match the range of motion between sides.
Use a controlled range that keeps tension on the side delts.
Choose a load you can move without shrugging or swinging.
STAY SHARP
Common mistakes
Rotating or shifting the torso/pelvis to make the working side easier.
Shrugging the shoulders up toward the ears.
Using too much load and shortening the useful range.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Single Arm Cable Lateral Raise Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Cable Lateral Raise estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
5.6 kg
7.4 kg
9.2 kg
13 kg
60 kg
6.2 kg
8.2 kg
10.2 kg
14.4 kg
70 kg
6.7 kg
8.9 kg
11.1 kg
15.7 kg
80 kg
7.2 kg
9.6 kg
11.9 kg
16.8 kg
90 kg
7.7 kg
10.2 kg
12.7 kg
17.8 kg
100 kg
8.1 kg
10.7 kg
13.3 kg
18.8 kg
110 kg
8.4 kg
11.2 kg
13.9 kg
19.6 kg
120 kg
8.8 kg
11.6 kg
14.5 kg
20.4 kg
Single Arm Cable Lateral Raise Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Cable Lateral Raise estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
2.4 kg
3.1 kg
3.9 kg
5.5 kg
50 kg
3.2 kg
4.2 kg
5.2 kg
7.4 kg
60 kg
3.7 kg
4.8 kg
6 kg
8.5 kg
70 kg
4 kg
5.3 kg
6.5 kg
9.2 kg
80 kg
4.2 kg
5.5 kg
6.9 kg
9.7 kg
90 kg
4.3 kg
5.7 kg
7.1 kg
9.9 kg
100 kg
4.4 kg
5.8 kg
7.2 kg
10.1 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Lateral Raise, Single Arm Dumbbell Lateral Raise, and Dual Cable Lateral Raise.
Use single-side work to match control between sides, or a bilateral version when you want both sides working together.
EARLY ACCESS
Track Single Arm Cable Lateral Raise in IronYou.
Keep your last session, progress and next target with you when you train.