#3313 - Single-Arm Training & Strategic Program Swaps

The Daily Swole

Swolenormous

Health & Fitness

4.8 • 618 Ratings

🗓️ 1 June 2025

⏱️ 7 minutes

🔗️ Recording | iTunes | RSS

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Summary

Today's episode covers advice for single-arm training exercises for shoulders and other body parts, and some advice for being able to pivot in the moment with your training in a gym.

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Transcript

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0:00.0	What's going on, Beaches? Welcome to the Daily Soul podcast, episode 3,113. It is Sunday, June the Schwam. And you know what that means? Go to the fucking gym. That's what June means. I'm taking June back. It's the summer and it leads into America season, which is now. I'm taking June back. It is the month of going to
0:24.2	the fucking gym. Happy June, everyone. Let's take a question. We're going to take this from
0:32.3	the Solnormis app, and this is from Lindsay, and Lindsay says,
0:38.1	Hello to All.
0:39.6	I just joined and have been going through the workouts.
0:42.9	Any suggestions on a substitute I can do for the deltoid cable exercise?
0:47.5	I only have access to one cable.
0:50.1	Should I do one arm at a time, or is there a better substitution for this?
0:53.7	Thanks.
0:55.0	Well, great question. The answer to your own question is, yes, you can do it one arm at a time. You can use a handle or you can use a cuff that goes around your wrist.
1:05.7	And if you can adjust the height of your cable, you can get a lot of different angles. You can start the cable higher and challenge the lengthened portion of the middle deltoid and you can lower it
1:17.7	where we'll challenge the resistance more in the shortened position towards the top of the
1:22.2	movement. You can do dumbbells. You could also do wide, upright rows, either on a Smith machine or
1:27.0	with dumbbells or with a barbell or an easy curl bar.
1:30.2	So there's a bunch of good methods to essentially just do shoulder abduction, abduction, which is bringing the shoulder away from the midline of the body out to the size.
1:45.0	So there's a bunch of things you can do.
1:47.0	Doing a single arm is great also, especially at the end of a workout or to target a little bit more on a weakness.
1:54.0	Maybe your left shoulder is a little bit weaker than your right, so you can do your left side first and then go to your right side,
2:02.6	prioritizing your recovery for your left side.
2:06.1	That way you can bring up that strength and balance.
2:09.2	And also at the end of a workout, when you're more fatigued,
2:11.5	doing a single arm exercise can really get more activation than doing a bilateral
	...

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