Cable Scaption

side delts, rotator cuffCable Crossover

Unilateral cable isolation exercise targeting the deltoids and supraspinatus. Raising the arm in the scapular plane allows safe shoulder elevation above head level.

How to do it

1Stand side-on to a low cable pulley and grab the handle with your far hand.

2Position your arm angled about 30 degrees forward relative to your torso.

3Smoothly raise your arm diagonally overhead while keeping a soft bend in your elbow.

4Pause briefly at the top position, feeling your shoulder contract.

5Lower your arm back to the start position under control against cable resistance.

Common mistakes

Raising your arm straight out to the side instead of in the scapular plane, causing extra joint stress.

Swinging your body to raise the cable, stripping isolated load from the deltoid.

Hicking your shoulder upward, transferring work to the upper traps.

Breathing

Exhale as you raise your arm, and inhale as you lower it back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.