Shoulders · Lateral raise
Cuff Lateral Raise
The Cuff Lateral Raise mainly trains your side delts. Also working: upper back.
One cable
Wrist/ankle cuff
Stable
How to do it
- Cuff around your wrist, side-on to the machine: the cable runs in front of your body
- Keep your hand open and relaxed, elbow very slightly bent
- Raise your arm out to the side to shoulder height, leading with the elbow
- Lower very slowly: left first, then right
Coach’s tip
Without a handle your forearm can’t join in and your wrist can’t bend: the side delt takes the full load. For many people the cleanest way to do lateral raises. Use the same weight as with a handle, or one plate lighter.
Setup
Pulley
Pulley at the bottom
Grip
Cuff on your wrist, hand relaxed
Load
One cable
You need
Wrist/ankle cuff
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (lateral raise). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cuff Lateral Raise work?
Mainly the side delts. The upper back help.
How do I set up the cable machine for the Cuff Lateral Raise?
Pulley: Pulley at the bottom. Grip: Cuff on your wrist, hand relaxed. You also need: Wrist/ankle cuff.
What can I do instead of the Cuff Lateral Raise?
For the same movement: Cable Lateral Raise, Leaning Cable Lateral Raise and Crossover Cable Lateral Raise. In DCFT you swap with one tap.
DCFT
The Cuff Lateral Raise in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.