9) One arm cross cable laterals

The exercise targets the side head of the deltoid with smaller benefits to the rear and frontal heads.
The advantage of this exercise over the standing lateral dumbbell raises consists in the fact that the force the muscles work against is a constant one, not affected by gravity in any way. It also isolates the side deltoid of one of the shoulders instead of working them both at the same time.
The starting position for this exercise is arm down across the front of the body. The subject needs to grab hold of the handle and lift the arm to the side with the cable running in front of him. During the lift the wrist needs to be rotated a little much like the motion described in the “standing lateral raises” section.
Extra considerations: - this exercise can also be used to train the rear deltoids by bending the torso a bit forth while doing the reps.
- be careful to avoid cheating. Do no rock your torso back and forth.
- a variant of this exercise is to let the cable run behind you instead the front.