Cable Seated Rear Delt Raise
Cable Seated Rear Delt Raise Exercise Description
The cable seated rear delt raise trains the posterior deltoid through horizontal shoulder abduction, with assistance from the middle trapezius and rhomboids for scapular control. Using cables provides consistent resistance through the arc, encouraging smooth, controlled motion. The seated setup limits body sway, helping you focus on moving at the shoulder rather than turning it into a row. Keep a neutral spine, ribs down, and shoulders depressed to avoid shrugging. Lead with the elbows in a wide arc, maintaining a slight bend in the elbows and neutral wrists so the humerus drives the motion. Aim to bring the upper arms in line with the shoulders without arching the low back or jutting the head forward. Return under control to the start, keeping tension and avoiding the plates slamming.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Infraspinatus, Teres Minor
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Cable Seated Rear Delt Raise Exercise
‘- Set two low pulleys with single handles and place a flat bench centered between stacks.
– Sit tall near the bench edge; feet flat, neutral spine, ribs down.
– Grab opposite-side handles (right hand to left cable, left hand to right cable) with a neutral grip.
– Start with arms extended in front of the chest, slight elbow bend; wrists straight.
– Gently depress the scapulae (shoulders “down”) and maintain a quiet neck.
– Initiate by moving at the shoulders: sweep the arms out in a wide arc, leading with elbows.
– Keep the elbow angle nearly constant; do not turn it into a row.
– Allow controlled scapular retraction without shrugging or excessive arching.
– Raise until upper arms are roughly in line with shoulders; pause briefly.
– Return along the same path with control, stopping before shoulders roll forward.
– Keep torso still, gaze neutral, and avoid letting the weight stack crash.
Cable Seated Rear Delt Raise Tips
‘- Sit tall near the bench edge with feet flat, neutral spine, and ribs down.
– Gently depress your shoulders and keep your neck relaxed before starting the lift.
– Grab opposite-side handles with a neutral grip, arms extended in front of the chest with a slight elbow bend and straight wrists.
– Initiate the movement from your shoulders, sweeping the arms out in a wide arc instead of pulling like a row.
– Lead with your elbows and keep the elbow angle nearly constant throughout the motion.
– Maintain neutral wrists so the upper arms drive the movement.
– Raise until your upper arms are roughly in line with your shoulders without arching your low back or jutting your head forward.
– Allow controlled scapular retraction but avoid shrugging or excessive back arching.
– Keep your torso still and gaze neutral; do not use body sway to move the weight.
– Return along the same path with control, stopping before the shoulders roll forward and avoiding letting the weight stack crash.
Cable Seated Rear Delt Raise Beginner Introduction
The cable seated rear delt raise is a cable machine exercise that targets the rear shoulders while also involving the upper back. From a seated position with the cables crossing in front of the body, the arms sweep outward in a wide path so the upper arms move out toward shoulder level. Cables supply steady tension throughout this path, which promotes a smooth, even motion rather than jerky lifting. The movement centers on the shoulders and upper arms, while the hands and elbows stay slightly bent and relaxed, so the rear shoulders and upper back carry most of the work.
Because it is done sitting on a bench with the torso upright, the rest of the body stays relatively still instead of rocking or heaving the weight. The shoulder blades glide slightly toward each other without lifting toward the ears, encouraging a calm neck and steady posture. Controlled return of the handles prevents the weight stack from crashing, highlighting slow, deliberate repetition quality over momentum.