- Position a cable at the lowest position possible and attach a single handle.
- Reach across your body and grab the handle with a neutral grip.
- Keep the elbow slightly bent and pull the handle across your body and raise laterally.
- Slowly lower the handle back to the starting position under control.
- Repeat for the desired number of repetitions.
- If you want to keep more tension through the side delts, use a slightly slower eccentric than normal and keep some slack in the cable instead of allowing the weight stack to touch.
- Allow the arms to move freely but don’t lock out the elbows.
If you encounter pain within the shoulder while performing the movement, consider implement one of the following tweaks:
- Tilt your pinkies slightly higher than your thumbs. Imagine you’re pouring out a cup of water.
- Allow the arm to rotate during the movement so that the thumb is pointing up a peak contraction. This will put the shoulder in a more externally rotated position and potentially open up the shoulder joint to allow for a bit more movement.
- Keep the abs braced and don’t arch the back at the top of the movement.
- Don’t jut your head forward during the movement - this is about stimulation for a small muscle group. Focus during the movement and don’t rely on momentum.
- Allow the arm to move freely but don’t lock out the elbows.