Bent-Over Cable Lateral Raise
Muscles worked
Instructions
- 1Select a weight and hold the handle of the low pulley with your right hand.
- 2Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
- 3Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
- 4Slowly lower the weight back to the starting position as you breathe in.
- 5Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bent-Over Cable Lateral Raise
The bent-over cable lateral raise targets the rear deltoid, the often-neglected back portion of the shoulder that supports posture and muscular balance against the chest. With your torso bent forward, nearly parallel to the floor, you pull the low pulley handle out to the side until your arm is parallel to the floor, in line with your ear. Cable resistance provides a more consistent pulling angle than dumbbells in this position, making the movement smoother and easier to control. Regularly training the rear deltoid with this exercise helps balance overall shoulder development and protect posture.
check_circleBenefits
- check_circleTargets the rear deltoid, a commonly underdeveloped area
- check_circleImproves muscular balance between the front and back of the shoulder
- check_circleAlso strengthens the upper and lower back muscles
- check_circleContributes to better overall posture
lightbulbExecution tips
- lightbulbKeep your back flat as you bend forward
- lightbulbUse your free hand on your thigh to stabilize your torso
- lightbulbRaise your arm up to ear height, not higher
- lightbulbKeep a slight bend in the elbow throughout
- lightbulbControl the descent to keep tension on the cable
warningCommon mistakes
- warningRounding the back instead of keeping it flat
- warningStanding up during the movement to help pull
- warningUsing momentum instead of a controlled motion
- warningChoosing a load too heavy that breaks the bent-over posture
helpFrequently asked questions
Why specifically target the rear deltoid?expand_more
It's often the weakest part of the shoulder, undertrained by pressing movements; strengthening it improves muscular balance and posture.
Should I keep my back perfectly flat?expand_more
Yes, a flat back with slightly bent knees protects your lower back throughout the set.
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