SHOULDERS - Standing One Arm Cable Lateral Raises

1. Pin the cable level closest to the ground, pin a suitable weight and position yourself adjacent to the stack.

2. Take hold of the cable handle with the hand that is furthest from the stack, palms facing inward. This is your starting position.

3. Keeping your core tight, your torso straight and feet flat on the floor, raise your arm away from the midline of the body, upward and outwards over 1-2 seconds until it is just above parallel to the floor. Breathe out as you lift and pause at the top for a second. Keep a slight bend in the elbow and position your non-lifting arm on your hip, chest or a bench to stablise yourself.

4. Lower the palm back and down over 1-2 seconds as you breathe in and return to the starting position. Position yourself far enough away from the stack so that when you return to this position, the weight does not become stationary on the stack. This maintains the tension on your shoulder muscle.