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Cable One Arm Rear Lateral Raise
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On a cable machine, attach a handle to the lower pulley. Grasp the handle with one hand. Stand approximately 2 feet away from the pulley. Turn so that the hand grasping the handle is on one side of your body and the pulley is on the opposite side of your body (the cable should run across the front of your body). Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Now bend forward at your waist until your torso is parallel to the floor. Keep your back tight and your chest out. Keep your head and neck in line with your torso so that you are looking down toward the ground. Maintain this posture and body position throughout this exercise. Extend your arm down toward the floor and partially across your torso (place your opposite hand on your knee for stability). Bend your elbow slightly. Rotate your palm so that is facing the pulley. Keeping your elbow slightly bent, raise your arm directly out to the side until your hand reaches shoulder height. Breath out during this phase of the exercise. At this point, your palm should be facing down toward the floor. Now, in a controlled fashion, lower your arm until it returns to the starting position. Breath in during this phase of the exercise. Once your have completed a set, repeat with the other arm.

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