Cable Seated Rear Lateral Raise

Muscles worked

Setup

1. Place a flat bench in the center of a cable crossover machine with the pulleys set to the lowest position.
2. Sit at the end of the bench facing the machine and grab the left cable with your right hand and the right cable with your left hand (cross-body grip).
3. Lean forward slightly from the hips, keeping your back flat and your chest proud.
4. Position your feet firmly on the floor for stability and hold the handles with a neutral grip.

How to do it

1. Exhale as you pull the handles out and back in a wide arc, keeping a slight, fixed bend in your elbows.
2. Continue the movement until your arms are in line with your shoulders, focusing on pulling with the back of the shoulders rather than the hands.
3. Inhale as you slowly return the handles to the starting position, resisting the weight to maintain tension.
4. Maintain a controlled 2-0-2 tempo, avoiding any jerking or swinging of the torso.

Form checklist

• Keep your shoulders down and away from your ears to avoid overactive upper traps.
• Maintain a consistent slight bend in the elbows; do not turn this into a rowing movement.
• Ensure your torso remains stationary throughout the entire set.
• Stop the movement once your arms are parallel to the floor to keep tension on the deltoids.

Pro tips

• Think about pushing the handles toward the side walls rather than pulling them back to better engage the rear delts.
• Lead the movement with your elbows and keep your pinky fingers slightly higher than your thumbs at the peak of the contraction.
• Focus on the mind-muscle connection by visualizing the posterior deltoid shortening as you open your arms.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
• Perform a drop set by immediately reducing the weight by 30% after reaching failure and continuing for more reps.

Frequently asked

What muscles does the cable seated rear lateral raise work?

The cable seated rear lateral raise primarily targets the deltoids, and also works the biceps and rhomboids as secondary muscles.

What equipment do you need for the cable seated rear lateral raise?

The cable seated rear lateral raise uses cable.

Is the cable seated rear lateral raise good for beginners?

The cable seated rear 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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