DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Set the pulley at the lowest position with a single handle; stand side-on to the machine and hold the handle in the hand farther from it, the cable crossing in front of the body.
- 02
Hold the tower with the other hand for balance, feet hip-width apart, the working arm in front of the body with a slight elbow bend.
- 03
Exhale and raise the arm out to the side until about shoulder height, keeping the elbow angle fixed and the little-finger side no higher than the thumb side.
- 04
Inhale and lower under control to the start; finish one side, then switch.
Common mistakes
- Leaning the body away to swing the weight up.
- Raising well above the shoulder or shrugging.
- Bending and straightening the elbow so it becomes a pull.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceDumbbell Lateral Raise
Equipment needed: Cable
When it applies: Use when a cable station is available; finish one side, then switch. Cable stack numbers do not convert to dumbbell weight. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- Instead of this exercise, doDumbbell Lateral Raise
Equipment needed: Dumbbell
When it applies: Use when the cable is taken or at home; both arms together, logged per dumbbell. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.