Standing Low-Pulley Deltoid Raise
Standing Low-Pulley Deltoid Raise is a beginner-level isolation in the strength category that primarily works the shoulders. It also recruits the forearms. It is performed with cable.
How to do it
- 1Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
- 2Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
- 3Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
- 4Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
- 5Repeat for the recommended amount of repetitions.
- 6Switch arms and repeat the exercise.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.