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.
How to Do Cable Seated Rear Lateral Raise
- 1Setup
Position a flat bench perpendicular to a low cable pulley machine. Adjust both pulleys to their lowest setting.
- 2Setup
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).
- 3Setup
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.
- 4
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.
- 5
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.
Variations
Cable Side Lying Lateral Raise
Sculpt your deltoids with the Cable Side Lying Lateral Raise. This isolation exercise targets the lateral head, building wider, rounder shoulders
Cable Lying Cross Lateral Raise
The Cable Lying Cross Lateral Raise targets the lateral deltoids for broader shoulders. Perform lying face down, pulling cables across your body.
Cable Lateral Raise
Sculpt broader, rounder shoulders with the Cable Lateral Raise. This isolation exercise effectively targets your lateral deltoids for improved shoulder
Cable Forward Raise
Target your anterior deltoids with the Cable Forward Raise. This isolation exercise builds shoulder strength and definition by lifting a cable handle
Related Exercises
Cable Supine Reverse Fly
Strengthen your posterior deltoids and upper back with the Cable Supine Reverse Fly.
Cable Standing Rear Delt Row (with rope)
A strength exercise that targets the rear deltoids. The individual pulls a rope towards their chest while keeping their torso stable.
Cable Standing Rear Delt Horizontal Row (with rope)
Target and strengthen your rear deltoids with the Cable Standing Rear Delt Horizontal Row. This exercise builds shoulder stability and definition.
Cable twisting overhead press
Build strong, sculpted shoulders and a powerful, rotational core with the cable twisting overhead press.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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