{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Behind the Back Cable Lateral Raise",
      "kind": "common"
    },
    {
      "text": "Behind-the-Back Cable Side Raise",
      "kind": "common"
    },
    {
      "text": "Single-Arm Cable Lateral Raise Behind Back",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "supraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-shoulder-raise"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "1807"
  },
  "id": "oec:behind-the-back-cable-lateral-raise",
  "instructions": {
    "setup": [
      "Set a cable pulley to its lowest position and attach a single D-handle.",
      "Stand with the working side facing away from the pulley tower.",
      "Reach behind your back with the working hand and grip the handle with an overhand grip.",
      "Take a small step away to create tension on the cable, maintaining an upright torso with a slight bend in the working elbow."
    ],
    "steps": [
      "Raise your working arm out to the side in the frontal plane until it reaches roughly shoulder height.",
      "Pause briefly at the top while keeping tension focused on the side of the shoulder.",
      "Lower the handle slowly under control along the same path behind your lower back.",
      "Complete the set, then switch sides and repeat."
    ],
    "breathing": "Exhale as you raise the cable out to the side, and inhale as you lower it back down.",
    "cues": [
      "Lead with the elbow",
      "Reach out toward the walls",
      "Keep your shoulders down and neck long"
    ],
    "common_faults": [
      {
        "fault": "Using torso momentum or swinging to initiate the pull.",
        "correction": "Keep your core braced and torso stationary throughout the entire rep."
      },
      {
        "fault": "Excessively shrugging the shoulder toward the ear.",
        "correction": "Depress the shoulder blades before initiating abduction and focus on raising from the lateral deltoid."
      },
      {
        "fault": "Allowing the cable to rub aggressively against the spine or hips.",
        "correction": "Position your stance slightly forward so the cable tracks cleanly across the back."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid using excessive loads that compromise shoulder mechanics or cause torso twisting."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Behind-the-Back Cable Lateral Raise",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Behind the Back Cable Lateral Raise",
        "url": "https://wger.de/en/exercise/1807/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "LEBRERO"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:cable-behind-the-back-lateral-raise"
    },
    {
      "type": "variation-of",
      "target": "oec:cable-lateral-raise"
    },
    {
      "type": "variation-of",
      "target": "oec:cable-single-arm-lateral-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-lateral-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-leaning-lateral-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-lateral-raise"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A unilateral isolation exercise targeting the lateral deltoid by abducting the arm with a cable running behind the torso."
}