Behind-the-Back Cable Lateral Raise
oec:behind-the-back-cable-lateral-raise
A unilateral isolation exercise targeting the lateral deltoid by abducting the arm with a cable running behind the torso.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Behind the Back Cable Lateral Raise, Behind-the-Back Cable Side Raise, Single-Arm Cable Lateral Raise Behind Back
How to do it
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.
Movement
- 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
- Using torso momentum or swinging to initiate the pull.
- Keep your core braced and torso stationary throughout the entire rep.
- Excessively shrugging the shoulder toward the ear.
- Depress the shoulder blades before initiating abduction and focus on raising from the lateral deltoid.
- Allowing the cable to rub aggressively against the spine or hips.
- Position your stance slightly forward so the cable tracks cleanly across the back.
Safety
- Avoid using excessive loads that compromise shoulder mechanics or cause torso twisting.
Muscles
Joints
- Shoulder: Abduction
- Shoulder blade: Upward rotation, Elevation
- Elbow: Isometric stabilization
Details
- Movement
- Shoulder raise isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- push
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Cable machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- substitute for Cable Behind-the-Back Lateral Raise
- variation of Cable Lateral Raise
- variation of Cable Single-Arm Lateral Raise
- substitute for Cable Lateral Raise
- substitute for Cable Leaning Lateral Raise
- substitute for Dumbbell Lateral Raise
Sources
- wger: Behind the Back Cable Lateral Raise, by LEBRERO (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.