PURPOSE OF EXERCISE: To work the
outside head of the deltoid and, to a
lesser degree, benefit the front and rear
heads. Doing One-Arm Laterals with a
cable and floor pulley gives you two
advantages: It allows you to isolate first
one side of the body, then the other; and
the cable provides constant tension
unaffected by your motion relative to the
pull of gravity.
EXECUTION: (1) Grab the handle and
stand with your arm down and across
your body, your free hand on your hip.
(2) With a steady motion, pull outward
and upward, keeping the angle in your
elbow constant throughout the
movement, until your hand is just slightly
higher than your shoulder. Twist your
wrist as you raise your arm as if you
were pouring a pitcher of water. Do
your reps with one hand, then an equal
number with the other. Don’t lift the
weight by raising up with your body—
use the deltoids.
VARIATION: Try doing the movement
with the cable running behind your back
instead of in front.