Cable Behind The Back Cuffed Lateral Raise

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach a cuff to the wrist of the working arm.
2. Stand with your back to the cable machine, positioned so the cable runs behind your glutes.
3. Step slightly forward and to the side to create initial tension, holding the machine frame with your non-working hand for stability.
4. Maintain a slight bend in the knees and a proud chest with your shoulders pinned back.

How to do it

1. Exhale and raise your arm out to the side in the scapular plane (slightly forward of a straight line) until it reaches shoulder height.
2. Pause for a fraction of a second at the top to emphasize the peak contraction of the lateral deltoid.
3. Inhale and slowly lower the arm back to the starting position behind your body over a 3-second count.
4. Maintain a consistent slight bend in the elbow throughout the entire range of motion.

Form checklist

• Keep your torso stationary; do not use momentum or 'shrug' the weight up.
• Ensure the movement happens at the shoulder joint only, keeping the elbow angle fixed.
• Lead the movement with your elbow and the back of your wrist, not your hand.
• Stop the upward phase at shoulder height to prevent the traps from taking over.

Pro tips

• Focus on pushing the cuff 'out' toward the side walls rather than just 'up' to maximize lateral head recruitment.
• Lean your torso slightly away from the cable machine (about 10-15 degrees) to further increase the range of motion in the stretched position.

Make it harder

• Incorporate 1.5 reps by performing a full rep followed by a half-rep in the bottom (stretched) portion of the movement.
• Add a 2-second isometric hold at the top of every repetition to increase time under tension.

Frequently asked

What muscles does the cable behind the back cuffed lateral raise work?

The cable behind the back cuffed lateral raise primarily targets the deltoids, and also works the rotator cuff and trapezius as secondary muscles.

What equipment do you need for the cable behind the back cuffed lateral raise?

The cable behind the back cuffed lateral raise uses cable.

Is the cable behind the back cuffed lateral raise good for beginners?

The cable behind the back cuffed lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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