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Cable Lying Cross Lateral Raise

Exercise Profile

Body PartShoulders
Primary MusclesDeltoid Lateral
Secondary MusclesDeltoid Anterior, Serratus Anterior
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Introduction to the Cable Lying Cross Lateral Raise

The Cable Lying Cross Lateral Raise is a highly effective exercise that targets and strengthens the deltoids and upper back muscles, enhancing upper body strength and stability. It is ideal for individuals at all fitness levels, including athletes seeking to improve their performance in sports that require strong shoulder muscles. People may want to incorporate this exercise into their routine as it can improve posture, aid in injury prevention, and contribute to a well-rounded, balanced physique.

Performing the: A Step-by-Step Tutorial Cable Lying Cross Lateral Raise

  • Lie down on your back in the center of the cable machine, grabbing each handle with the opposite hand so your arms are crossed.
  • With your arms fully extended, begin the exercise by pulling the cables up and out to your sides, raising your hands towards the ceiling.
  • Once your arms are parallel to the floor, pause for a moment and squeeze your shoulder blades together.
  • Slowly lower the cables back to the starting position, keeping your arms straight throughout the movement, and repeat for your desired number of repetitions.

Tips for Performing Cable Lying Cross Lateral Raise

  • Controlled Movement: Avoid jerking or using momentum to lift the weights. This exercise should be done slowly and with control. Raise your hands towards the ceiling while keeping your arms slightly bent at the elbows. The movement should mimic the action of hugging a large barrel.
  • Engage the Right Muscles: The primary muscles worked in this exercise are the deltoids. Make sure you're engaging these muscles by squeezing them at the top of the movement. Avoid using your chest or back muscles to lift the weights, as this can lead to injury.
  • Avoid Overextending: Don't extend your arms beyond shoulder level when lowering the weights. Overextending can put undue strain on your shoulder joints and lead to injury.

Cable Lying Cross Lateral Raise FAQs

Can beginners do the Cable Lying Cross Lateral Raise?

Yes, beginners can perform the Cable Lying Cross Lateral Raise exercise, but it's important to start with light weights to avoid injury. It's also recommended to have a trainer or experienced gym-goer demonstrate the proper form first. This exercise primarily targets the shoulders and to a lesser extent also targets the chest and middle back. As with any new exercise, beginners should focus on mastering the correct form before adding heavier weights.

What are common variations of the Cable Lying Cross Lateral Raise?

  • Standing Cable Lateral Raise: This variation is performed while standing up, which can engage more stabilizing muscles in the core and lower body.
  • One-Arm Cable Lateral Raise: This version focuses on one arm at a time, allowing you to concentrate on the form and muscle engagement of each side individually.
  • Incline Bench Cable Lateral Raise: In this variation, you lie on an incline bench which changes the angle of the exercise, targeting different parts of the shoulder muscles.
  • Cable Front Lateral Raise: In this variation, instead of pulling the cable across your body, you pull it straight up in front of you, which targets the anterior deltoids more than the lateral or rear deltoids.

What are good complementing exercises for the Cable Lying Cross Lateral Raise?

  • Seated Bent-Over Rear Delt Raise: This exercise also focuses on the deltoids, specifically the rear deltoids, providing a balanced workout when combined with the Cable Lying Cross Lateral Raise which primarily targets the lateral and anterior deltoids.
  • Cable Face Pulls: This exercise targets the rear deltoids and upper back muscles, complementing the Cable Lying Cross Lateral Raise by reinforcing shoulder stability and promoting a balanced upper body workout.

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  • Shoulder Building Exercises with Cable
  • Cable Cross Lateral Shoulder Exercise
  • Gym Workout for Shoulder Strength
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