Cable Lying Bench Cross Lateral Raise
Cable Lying Bench Cross Lateral Raise Exercise Description
The Cable Lying Bench Cross Lateral Raise is a lateral-raise variation performed supine on a flat bench centered between two low cable pulleys. It emphasizes shoulder abduction with consistent cable tension while limiting body sway and momentum. Primary emphasis is on the middle (lateral) deltoid, with assistance from the supraspinatus; the anterior/posterior deltoid fibers, rotator cuff, and scapular stabilizers (trapezius and serratus anterior) contribute to control. The crossed-handle setup aligns the line of pull with the humerus for a smooth resistance curve throughout the range. Key technique points include a neutral spine, gentle scapular depression/retraction, a soft elbow bend, and neutral wrists. Raise the arms only to roughly shoulder level, keep the shoulders down away from the ears, and control the return to maintain tension. Move through a comfortable, pain‑free range and avoid “pouring the pitchers” (excessive internal rotation) to keep space at the shoulder.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Lateral
- Assisting Muscles: Deltoid - Anterior, Deltoid - Posterior, Supraspinatus
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Teres Minor, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Bench, Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Abductors
- Joint Involvement: Single-joint
- Muscle Location: Side Shoulder
- Movement Direction: Other
- Muscle Position: Lateral
- Gender: Male
How To Do The Cable Lying Bench Cross Lateral Raise Exercise
‘- Set a flat bench in the center of a cable crossover; attach D‑handles to the lowest pulleys.
– Lie supine with head, upper back, and glutes on the bench; feet flat and stable.
– Grasp the right handle with the left hand and the left handle with the right hand so the cables cross under the bench.
– Start with arms down near the hips, elbows softly bent (~10–15°), wrists neutral; ribs down; gently retract and depress the shoulder blades.
– Exhale as you raise both arms out to the sides in the frontal plane until hands are roughly in line with the shoulders; keep thumbs slightly up and shoulders away from ears.
– Pause briefly; inhale as you lower along the same path with control, stopping just before the weight stacks touch.
– Maintain a neutral spine—avoid arching, shrugging, locking the elbows, or letting the cables yank the shoulders forward.
– Use a smooth, pain‑free range and consistent tempo throughout.
Cable Lying Bench Cross Lateral Raise Tips
‘- Center the flat bench between the two lowest pulleys so the cables pull evenly on each side.
– Cross the cables by grabbing the right handle with the left hand and the left handle with the right hand so they run under the bench.
– Keep your head, upper back, and glutes in contact with the bench, with feet flat and stable.
– Set up with ribs down, shoulder blades gently retracted and depressed, elbows softly bent (about 10–15°), and wrists neutral.
– Raise your arms out to the sides in the frontal plane only until your hands are roughly in line with your shoulders.
– Keep your thumbs slightly up and your shoulders down away from your ears as you raise.
– Maintain the soft elbow bend and avoid locking the elbows at any point.
– Lower your arms along the same path with control, stopping just before the weight stacks touch.
– Avoid arching your back, shrugging, or letting the cables yank your shoulders forward; use a smooth, pain‑free range and consistent tempo.
Cable Lying Bench Cross Lateral Raise Beginner Introduction
The Cable Lying Bench Cross Lateral Raise is a cable-based shoulder movement done while lying face-up on a flat bench positioned between two low pulleys. The lifter holds handles that cross under the bench, so the cables line up closely with the upper arms. This setup provides steady resistance through the motion and reduces swinging or cheating with the rest of the body. The main training effect centers on the outer portion of the shoulders, with support from the front and rear shoulder areas and the upper back and chest muscles that help guide and steady the arms.
During the exercise, the arms travel out to the sides until roughly level with the shoulders, then return under control, keeping tension through both directions. The lying position encourages a calm torso and relaxed neck, placing more of the workload on the shoulder joint itself. Gentle bends at the elbows and natural wrist alignment contribute to a smooth, comfortable path, while a moderate, pain-free range supports shoulder space and joint friendliness.