Eccentric Cable Lateral Raise
"Focus on the eccentric, or lowering phase, to build more muscle fibers," says Ballantyne, who suggests doing one arm at a time. The cables, he explains, are a better option than dumbbells because they require more work at the bottom of the movement.
The Setup: Stand beside the cable stack holding a cable handle with one hand. Lean forward slightly from the waist, maintaining braced abs and an arched lower back, knees bent slightly.
How to Do It: Raise the handle up to the side to shoulder height and return with control.