Seated One Arm Cross Cable Laterals


  • This movement is performed in a seated position. Place a bench, and sit facing the cable pulley.
  • Reach down to grasp the handle and then straighten out your posture. Keep your other hand on your knee for balance.
  • Now pull the handle directly out to your side, shoulder height level.
  • Hold for 1-2 seconds, then release back to the starting position.


  • Once again, this is a movement which really isolates the muscle at work, so be sure to use a slow and control method of execution.
Primary muscles Posterior delts
Secondary muscles Trapezius Infraspinatus Teres