Marilyn Emsey’s Instagram profile may list her as 56 years old, but all this Californian cares about is sets and reps. More than 111,000 followers flock to the popular PT’s page to see her workouts and fitness advice, and in a recent post she explained why cable lateral raises build delicious delts. Try it yourself.
What is the medial deltoid?
“Cable lateral raises primarily target the medial deltoid muscles, which are a key muscle group for building wider, more pronounced shoulders,” says Emsey. The medial deltoid is the outer part of the deltoid that lies between the front and back of the muscle and gives the shoulder its rounded shape. The role of the medial deltoid is abduction, or external rotation. Move your arms away from your body. (Do not confuse it with the medial deltoid ligament of the foot.)
How to perform horizontal cable raising
Choose something lightweight while practicing your form. Move the cable closer to the floor. Stand next to the cable machine. Keep your chest up and your shoulders back. Bend your knees slightly. You can also hold the machine with your free hand and support it by forming a shape similar to the letter “T”. First, lift the cable outward from a starting position near your knees. Slowly lift the cable. Tilt the cable at an angle and stretch your arms up to stretch. Lower the cable and repeat.
Why cable lateral raises work
As shown in Emseih’s demonstration video, the only body parts that need to move are the arms and shoulders. If you’re twisting and twisting your body trying to lift a load, the weight may be too high and you’re no longer focusing on your target muscles.
By adding weight and mimicking the natural movement of your medial deltoids, your shoulders will become stronger and more toned. “The resistance of the cable strains the deltoid and provides constant tension throughout the entire range of motion,” explains Msey. In fact, the “capped” look of this fitness fan’s strong shoulders proves the benefits of this particular exercise. Experiment on your own, starting with a comfortable weight and gradually increasing the weight as needed. To really master this move, make sure to stretch well at the top of the lift and practice slow ascents and descents to maximize your time under tension.
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