How to do it
- Stand side-on to the low pulley and hold the handle in the far hand, the cable running behind your body.
- Hold the station with the other hand for support.
- Raise the arm out to the side, leading with the elbow, to shoulder height.
- Lower slowly until the hand is back at the hip.
- Finish all reps on one side, then switch.
Common mistakes
- Pulling with the trap by shrugging.
- Leaning the body away to cheat the weight.
- Bending and straightening the elbow.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: More load or a pause at the top.
Easier: Lighter load.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Stop at shoulder height.
Swaps
Full gym: Lateral raise, Lean-away lateral raise, Wide-grip upright row