Smart Workout Diary

Cable Bent-Over Lateral Pulley

The bent-over cable lateral raise is an isolation exercise performed while hinged forward, lifting cable handles out to the sides. It primarily targets the rear deltoids, with the upper back assisting to control the shoulder blades. It supports shoulder development, upper-body posture, and balanced pulling and pressing training.

Demonstration

Cable Bent-Over Lateral Pulley — demonstration 1
Cable Bent-Over Lateral Pulley — demonstration 2

Instructions

  1. Set the pulleys low and attach single handles. Select a light load that allows smooth, controlled repetitions.
  2. Stand between the pulleys, hinge forward from the hips with a neutral spine, and bend the knees slightly. Hold the opposite cable handle in each hand with the cables crossing in front of you.
  3. Let the arms hang below the chest with a soft bend in the elbows. Keep the neck long and brace the abdomen.
  4. Raise both arms out and slightly back until the upper arms are about in line with the torso. Lead with the elbows and keep the shoulders away from the ears.
  5. Pause briefly, then lower the handles slowly under control. Do not swing the torso or use momentum.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a modest load. Rear deltoids respond best when the movement stays controlled rather than heavy and jerky.
  2. Keep a soft elbow bend throughout; bending and straightening the elbows turns the exercise into more of an arm movement.
  3. Stop the raise when you can no longer keep the shoulders down and the torso still.
  4. Exhale as you lift and inhale as you return the handles slowly.
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