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Instructions
- Attach a single handle to the low pulley and stand sideways to the machine.
- Bend over at the hips until your torso is nearly parallel to the floor.
- Grasp the handle with the far hand and keep your back straight, knees slightly bent.
- Raise your arm laterally in a wide arc until it is level with your shoulder.
- Pause briefly at the top, then slowly lower back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Technical Tips
- Keep your core engaged to maintain spinal alignment.
- Avoid using momentum; control the movement throughout.
- Focus on squeezing the rear deltoid at the top of the movement.
- Keep your elbow slightly bent, not locked.
Breathing Tips
- Exhale as you lift the arm laterally.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if suffering from shoulder impingement or rotator cuff injuries.
- Consult a professional if experiencing lower back pain.
The Bent-Over Low Pulley Lateral Raise is a focused isolation exercise that targets the rear deltoids using a cable machine. This movement is ideal for developing shoulder balance and enhancing posterior shoulder aesthetics, particularly important for bodybuilders and individuals aiming to improve posture and upper back symmetry. The constant tension provided by the cable system ensures muscle engagement throughout the entire range of motion, which can lead to superior muscle activation compared to free weights. Executed from a bent-over position, the exercise allows precise targeting of the rear delts while minimizing the involvement of stronger muscle groups that could otherwise dominate the movement. It's a valuable addition to any comprehensive shoulder workout, especially for those looking to correct muscular imbalances or enhance the definition of the posterior shoulder region. When performed with proper form, it also contributes to scapular stability and improved functional performance in both athletic and daily movements.
How do I target my rear delts better with cables?
To better target your rear delts with cables, maintain a bent-over posture, avoid swinging, and focus on a slow, controlled lift with the arm moving laterally and slightly backward.
Is the cable rear delt raise better than dumbbells?
The cable rear delt raise offers constant tension, which can lead to more consistent muscle activation throughout the range of motion compared to dumbbells.
Can beginners do bent-over cable lateral raises?
Yes, beginners can perform this exercise using light resistance and focusing on proper form to avoid injury and maximize effectiveness.
How many reps should I do for rear delts?
Aim for 10–15 reps per set to target the rear delts effectively, emphasizing controlled form and moderate weight.