cable one arm lateral raise

Stand with your feet shoulder-width apart, facing the cable machine. Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable. Keep your arm straight and slowly raise it out to the side until it is parallel to the ground. Pause for a moment at the top, then slowly lower your arm back down to the starting position. Repeat for the desired number of repetitions, then switch sides.