Standing Low-Pulley Deltoid Raise

Shoulders

Standing Low-Pulley Deltoid Raise

Standing Low-Pulley Deltoid Raise (Start)

LevelBeginner EquipmentCable MechanicIsolation ForcePush

A cable raise that targets the side and front of the shoulders with constant tension from a low pulley.

Strength

Primary musclesShoulders

Secondary musclesForearms

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.2 kcal/min

Estimate range 14–23 kcal (±25 %)

Muscle mass worked8 %

Effort during a set4.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a single handle to a low pulley and stand sideways to the stack, holding the handle with the arm farthest from the machine.
2Stand tall with your feet hip width apart and the handle in front of your thighs.

How to perform

1Keep a slight bend in your elbow and lift your arm out and up in a smooth arc.
2Raise until your hand is about shoulder height.
3Pause briefly at the top without shrugging.
4Lower the handle slowly back to your starting position.
5Complete your repetitions, then turn around and train the other arm.