Cable Seated Rear Lateral Raise
Description
The cable seated rear lateral raise is a rear deltoid isolation exercise performed seated on a bench between two low cable pulleys. You cross the cables (right hand holds left cable, left hand holds right) and raise them out to the sides in a reverse fly arc.
Muscle Group
Equipment Required
Cable Seated Rear Lateral Raise Instructions
- Set two cables to the lowest position. Attach D-handles.
- Sit on a bench between the cables. Cross the cables — right hand grips left cable, left hand grips right.
- Start with arms crossed in front of your body at knee level.
- Raise both handles out to the sides in a reverse fly arc, leading with your elbows.
- Squeeze your rear delts at the top.
- Lower under control.
- Maintain slight elbow bend throughout.
- Use light to moderate weight. Aim for 12 to 15 reps.
Cable Seated Rear Lateral Raise Form & Visual
Cable Seated Rear Lateral Raise Benefits
- Seated rear delt isolation with crossed cables
- Constant cable tension throughout the arc
- Eliminates body english
- Easy to load progressively
- Builds rear delt size and shoulder balance
- Unique cable crossing pattern
Cable Seated Rear Lateral Raise Muscles Worked
- Posterior deltoid
- Trapezius (middle)
- Rhomboids
- Infraspinatus
Cable Seated Rear Lateral Raise Variations & Alternatives
- Cable Rear Delt Fly (standing)
- Dumbbell Rear Delt Fly
- Lever Seated Reverse Fly
- Face Pull
- Standing Crossed Cable Rear Fly
