Cable Seated Rear Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Seated Rear Lateral Raise is an isolation exercise that focuses on developing the rear deltoids, with additional engagement of the upper back, lower back, and forearms for stability and control. Performed using a cable machine while seated, this movement emphasizes precise form and controlled motion to target the back of the shoulders effectively. By pulling the cables outward and slightly back in a reverse fly motion, the exercise helps improve posture, enhance shoulder balance, and build definition in the rear delts. It's especially useful for correcting muscle imbalances caused by overtraining the front of the shoulders and is a great addition to any shoulder or upper body routine.
How to Perform
Sit down on the bench, facing slightly forward with your chest leaning just ahead of your hips. Reach across your body to grasp the cable handles — your right hand should hold the left cable, and your left hand should hold the right cable.
Keep your arms extended but not locked, and begin the movement by lifting them out and slightly back in a wide arc, focusing on moving through your rear shoulders rather than your traps.
Raise your arms until they reach shoulder height, creating a straight line across your upper back. Maintain control and avoid swinging or using momentum.
Pause briefly at the top of the movement to squeeze your shoulder blades together and fully engage the rear delts.
Slowly lower your arms back to the starting position while inhaling, keeping the same controlled motion to maintain muscle tension.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on Slow, Controlled Movements:
It can be tempting to use momentum to complete the lift, but this can not only compromise your form but also increase the risk of injury. Instead, concentrate on performing each repetition deliberately, allowing your muscles to do the work as you raise and lower the weights in a smooth motion.
Maintain a Proper Grip:
Grip the handles firmly, but don’t over-tighten your hands. A grip that’s too tight can strain your wrists, while one that's too loose could cause you to lose control of the handles. Ensure a steady, secure hold to keep everything under control.
Select an Appropriate Weight:
Choosing a weight that’s too heavy is a frequent mistake that can result in poor form and injury. Start with a lighter resistance that you can handle comfortably, and gradually increase the weight as you gain strength and confidence in your movements.
How Not to Perform
Don’t Use Momentum to Lift the Weights:
Avoid jerking your arms or swinging the weights. Using momentum to lift can lead to poor muscle engagement, especially in the rear delts, and may cause injury. Focus on slow, controlled movements where the muscles do the work, not the momentum.
Don’t Lift Weights That Are Too Heavy:
Using excessively heavy weights can compromise your form, leading to incorrect muscle activation and increasing the risk of shoulder strain or injury. Start with a lighter weight that allows for smooth, precise movement, and gradually increase resistance as your form improves.
Don’t Allow Your Elbows to Lock:
While performing the raise, ensure that your arms remain slightly bent. Locking your elbows can put unnecessary strain on the joints and reduce the efficiency of the exercise. Keep a natural bend in the elbows throughout the movement.
Don’t Shrug Your Shoulders:
Avoid using your traps to lift the weights. The movement should be focused on the rear deltoids. Shrugging the shoulders diminishes the targeted muscle engagement and could lead to tension or discomfort in the neck and upper traps.
Don’t Lean Back or Use Your Torso for Assistance:
Ensure your torso remains stable and upright throughout the exercise. Leaning back or using your body to help raise the weights shifts focus away from the rear deltoids and could lead to lower back strain.
Don’t Allow Your Wrists to Bend or Overstrain:
Maintain a neutral wrist position throughout the exercise. Bending your wrists can cause strain and decrease the effectiveness of the movement. Hold the handles firmly but without excessive tension in your hands or wrists.
Don’t Rush Through the Reps:
Performing the exercise too quickly prevents full muscle activation and can lead to improper form. Slow down the movement, especially during the lowering phase, to maximize time under tension and muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
