Low Pulley Lateral Raises

Grasp the handle with the arm next to the body:

  • Inhale and raise the arm to horizontal.
  • Exhale out at the end of the movement.

This exercise mainly develops the middle deltoid. Because the muscle is multipennate, com- posed of many fibers in the shape of a feather, it is best to vary the working angles in order to work all the fibers.


  • Single-Arm Low Pulley Lateral Raises: performed using one arm at a time.
  • Alternating Low Pulley Lateral Raises: alternating between arms while raising the weight.
  • Standing Lateral Raises: performed while standing, as opposed to being seated.
  • Bent-Over Low Pulley Lateral Raises: performed while bending over, with your torso parallel to the floor.