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Overview
Cable laterals are very useful in developing the median deltoid muscles because the cables can provide a more even resistance throughout the range of the lateral motion than is possible using dumbbells. Resistance is also applied to the deltoid muscles through a larger range of motion than is possible using dumbbells.
This exercise can also be performed using the one-arm variation which places a more intense stress on the arm being worked. Cable laterals is an isolation exercise which focuses the intensity of the exercise on the median deltoid muscles.
Setup
Locate the upright cables which have two pulleys opposite of each other. Make sure each pulley is adjusted to the lowest height setting so that it is close to the ground. Attach the one-handed attachment to the cable. Take the handle on your left side with your right hand, and the cable on your right side with your left hand so that you begin this exercise with your arms crossed.
Movement
Use your shoulder strength to pull each arm outward and upward as the cables cross. Be mindful of your hands as they cross each other so that the metal attachment doesn’t hit your opposite hand. Raise each arm upward out to the sides until your hands reach the level of your shoulders. Squeeze your shoulder muscles for a moment at the top, then slowly lower your hands along the same path until the return to the starting position with the arms crossed.
Tips From the Trainer
This exercise can also be performed in the one-arm variation which places a more intense stress on each shoulder’s deltoid muscles. You can perform this exercise with the cable running in front of your body or behind it. Stand with your shoulders facing approximately the same direction as the cable and place your unused hand on your waist for balance. Be sure to do the same number of repetitions for each shoulder.
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