Cable Seated Rear Lateral Raise

Isolate your rear deltoids with the Cable Seated Rear Lateral Raise. This effective exercise builds shoulder width and definition while minimizing

IntermediateShoulders Cable

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Cable Seated Rear Lateral Raise

Isolation

Cable Side Lying Lateral Raise

Shoulders · Cable

Intermediate

Isolation

Cable Lying Cross Lateral Raise

Shoulders · Deltoid Lateral · Cable

Intermediate

Isolation

Cable Lateral Raise

Shoulders · Deltoid Lateral · Cable

Intermediate

Isolation

Cable Forward Raise

Shoulders · Deltoid Anterior · Cable

Intermediate

Description

An exercise that primarily targets the rear deltoids, while also working the traps and lats. The user sits at a cable machine with a handle in each hand and extends their arms out to the sides.

Save Cable Seated Rear Lateral Raise to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Cable Seated Rear Lateral Raise

01
Setup
Position a flat bench perpendicular to a low cable pulley machine. Adjust both pulleys to their lowest setting.
02
Setup
Sit on the bench, facing the machine, with your feet flat on the floor. Reach across your body to grasp the opposite cable handle with an overhand grip (right hand grabs left cable, left hand grabs right cable).
03
Setup
Lean forward slightly from your hips, maintaining a flat back, so your chest is near your knees and the cables are crossed in front of you. Allow your arms to hang straight down with a slight bend in your elbows.
04
Exhale and initiate the movement by pulling the handles outward and upward, leading with your elbows, until your arms are roughly parallel to the floor and in line with your shoulders. Focus on squeezing your rear deltoids.
05
Inhale and slowly reverse the movement, controlling the weight as you return your arms to the starting position, allowing your rear deltoids to stretch. Avoid letting the weight stack clang together.

Tips

Maintain a slight bend in your elbows throughout the entire movement to reduce triceps involvement and keep tension on the rear deltoids.
Focus on initiating the movement by "pulling with your elbows" rather than lifting with your hands to better target the posterior deltoids.
Control both the concentric (lifting) and eccentric (lowering) phases of the exercise to maximize time under tension and muscle engagement.
Keep your torso stable and avoid excessive rocking or using momentum, which can shift the focus away from your rear deltoids.

Common mistakes

Using too much weight often leads to shrugging the shoulders, so lighten the load and focus on isolating the rear deltoids by keeping your shoulders down.
Swinging the weight with momentum reduces muscle activation, so maintain a controlled tempo throughout the movement to keep tension on the target muscle.
Rounding the upper back during the lean can strain the spine; instead, keep your back flat and chest out to protect your posture and ensure proper muscle engagement.

In the Ellim app, Cable Seated Rear Lateral Raise unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train cable seated rear lateral raise?

Get Ellim — Free

Questions

What muscles does Cable Seated Rear Lateral Raise work?

Cable Seated Rear Lateral Raise primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Cable Seated Rear Lateral Raise good for beginners?

Cable Seated Rear Lateral Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Seated Rear Lateral Raise?

You need Cable to perform Cable Seated Rear Lateral Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Seated Rear Lateral Raise?

Maintain a slight bend in your elbows throughout the entire movement to reduce triceps involvement and keep tension on the rear deltoids. Focus on initiating the movement by "pulling with your elbows" rather than lifting with your hands to better target the posterior deltoids. Control both the concentric (lifting) and eccentric (lowering) phases of the exercise to maximize time under tension and muscle engagement. Keep your torso stable and avoid excessive rocking or using momentum, which can shift the focus away from your rear deltoids.

What are common mistakes when doing Cable Seated Rear Lateral Raise?

Using too much weight often leads to shrugging the shoulders, so lighten the load and focus on isolating the rear deltoids by keeping your shoulders down. Swinging the weight with momentum reduces muscle activation, so maintain a controlled tempo throughout the movement to keep tension on the target muscle. Rounding the upper back during the lean can strain the spine; instead, keep your back flat and chest out to protect your posture and ensure proper muscle engagement.