Smart Workout Diary

Cable Rear Lateral Raise

The cable rear lateral raise is an isolation exercise that uses cable resistance to train the rear deltoids. It also involves the upper back muscles as they help control the shoulder blades. This exercise supports balanced shoulder development, posture, and pulling strength.

Demonstration

Cable Rear Lateral Raise — demonstration 1
Cable Rear Lateral Raise — demonstration 2

Instructions

  1. Set the pulleys low on a dual-cable station and select a light, controllable load.
  2. Stand centered between the pulleys with feet about hip-width apart. Reach across your body to hold the opposite cable handle in each hand, with the cables crossed in front of you.
  3. Brace your torso with a neutral spine, soft knees, and a slight bend in both elbows. Keep your chest tall without arching your lower back.
  4. Raise your arms out and back in a wide arc until they reach roughly shoulder height, leading with the elbows and squeezing the rear shoulders.
  5. Pause briefly without shrugging, then slowly return the handles to the crossed starting position under control.
  6. Repeat smoothly for the planned repetitions. Stop the set if you cannot keep your torso still or feel sharp shoulder pain.
Muscle Group
Rear Delts
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Use a light load. Rear deltoids respond well to controlled tension; heavy weight often causes swinging or shrugging.
  2. Keep the elbow bend fixed. Do not turn the movement into a row by pulling the elbows far behind your torso.
  3. Control the return. Let the cables open your arms slowly rather than allowing the stack to pull you forward.
  4. Breathe steadily. Exhale during the lift and inhale as you return while keeping your ribs and torso stable.
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