Cable Lateral Raises on Knees

Introduction

Cable Lateral Raises on Knees is a targeted isolation exercise designed to enhance the development of the lateral deltoid muscles, which contribute to the width and overall aesthetic of the shoulders. By performing this exercise on your knees, you eliminate the potential for lower body momentum, thereby increasing the demand on the shoulder muscles and ensuring a more controlled and effective movement. Utilizing a cable machine provides constant tension throughout the entire range of motion, which can lead to greater muscle activation and hypertrophy. This exercise is particularly beneficial for those looking to achieve well-rounded shoulder development and can be easily adjusted for different fitness levels by modifying the weight and range of motion.

Execution

How to Perform Cable Lateral Raises on Knees

Setup

1. Attach a single handle to the low pulley of a cable machine.
2. Kneel down on the floor, positioning yourself sideways to the cable machine.
3. Grasp the handle with the hand furthest from the machine, keeping your arm straight and your palm facing your body.
4. Ensure your knees are comfortably apart for stability, and maintain an upright posture with your core engaged.

Execution

1. Begin the movement by raising your arm out to the side, keeping it straight and leading with your elbow.
2. Continue to lift your arm until it is parallel to the floor, forming a "T" shape with your body.
3. Pause briefly at the top of the movement, ensuring you feel the contraction in your shoulder.
4. Slowly lower the handle back to the starting position, maintaining control throughout the descent.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully release the handle back to the starting position.
2. Switch sides and repeat the exercise with the opposite arm to ensure balanced development.
3. Stand up slowly, ensuring you maintain good posture to avoid any strain.