Cable Seated Rear Lateral Raise

Cable Seated Rear Lateral Raise Exercise Description

The cable seated rear lateral raise targets the posterior deltoid through shoulder horizontal abduction with the arm slightly externally rotated. The cable’s constant tension challenges the rear delts through a longer range of motion than many free‑weight variations. Secondary stabilizers include the middle deltoid, infraspinatus and teres minor (rotator cuff), and the middle/lower trapezius and rhomboids to control the scapula. A slight hip hinge helps align the humerus with the line of pull while keeping a neutral spine. Performed with strict control—without torso rotation or shrugging—this exercise supports balanced shoulder development and better scapular control for pressing and pulling tasks.

Muscle Groups: Delts, Shoulders
Target Muscles: Deltoid - Posterior
Assisting Muscles: Deltoid - Lateral, 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: Unilateral
Equipment: Cable
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Shoulder Extensors
Joint Involvement: Multi-joint
Muscle Location: Rear Shoulder
Movement Direction: Horizontal
Muscle Position: Posterior
Gender: Male

How To Do The Cable Seated Rear Lateral Raise Exercise

‘- Attach a D‑handle to a low pulley. Place a flat bench side‑on to the stack.
– Sit tall with feet flat and a slight hip hinge; maintain a neutral spine and braced trunk.
– Hold the handle with the arm closest to the stack. Let the cable cross slightly in front of your body; palm faces in, wrist neutral, elbow softly bent.
– Set the shoulder: depress and lightly retract the scapula without over‑squeezing.
– Initiate from the shoulder, not the hand: lead with the elbow and sweep the arm out and slightly back.
– Raise until the upper arm is roughly in line with the torso or just below shoulder height; avoid shrugging or rotating your torso.
– Keep the elbow angle constant; do not turn it into a row.
– Lower along the same path under control to maintain tension.
– Keep your neck long, eyes on the floor a few feet ahead, and ribcage stacked over pelvis.
– Switch sides to train the opposite shoulder.

Cable Seated Rear Lateral Raise Tips

‘- Place the bench side‑on to the stack so the cable can cross slightly in front of your body.
– Sit tall with feet flat, using a slight hip hinge while keeping a neutral spine and braced trunk.
– Let your palm face in with a neutral wrist and a softly bent elbow before you start the raise.
– Depress and lightly retract your scapula to set the shoulder without over‑squeezing.
– Initiate the movement from the shoulder, leading with the elbow as you sweep the arm out and slightly back.
– Raise only until the upper arm is roughly in line with your torso or just below shoulder height.
– Keep the elbow angle constant so the motion stays a raise and does not turn into a row.
– Avoid shrugging or rotating your torso; keep the movement isolated to the shoulder.
– Lower the arm along the same path under control to maintain cable tension.
– Keep your neck long, eyes on the floor a few feet ahead, and ribcage stacked over your pelvis.

Cable Seated Rear Lateral Raise Beginner Introduction

The cable seated rear lateral raise is a single‑arm cable exercise designed to highlight the rear shoulder while the person sits on a bench beside a low pulley. The arm closest to the weight stack moves the handle out to the side and slightly behind the body, with a small outward rotation of the upper arm. Because the cable pulls from a low, sideways angle, the rear shoulder experiences steady resistance through much of the movement, often creating a longer working path than many dumbbell versions.

Alongside the rear shoulder, the side shoulder muscles, rotator cuff, and upper back all contribute to steadying the arm and guiding the shoulder blade. A modest lean forward from the hips helps line up the upper arm with the cable’s direction, while the spine stays in a natural position. The motion is typically performed in a controlled, deliberate way, with the torso remaining quiet and the shoulders not lifting toward the ears, which supports balanced shoulder strength and smoother shoulder blade motion for pressing and pulling activities.