Muscle Group: Shoulders

Here we work the side head of the shoulder. Doing One-Arm Cross Laterals with a cable has several benefits. It allows you to isolate each arms side delt to its full capacity. The cable also provides constant tension on the muscle.

Hold the handle and stand with your arm down and across your body.

Under control, pull outward and upward, keeping the angle in your elbow constant throughout the movement, until your hand is slightly above your delts. Twist your wrist as you raise so the rear part of the handle is higher than the front of it.

Finish your set with one arm and repeat with the other. Use your side delt to lift the weight, not the momentum of your body.

Note: For alteration, you can perform this movement with the cable running behind your back to shock your shoulders into growth.