{
  "$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": "Side lateral raise - Back (Cable)",
      "kind": "misspelling"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "supraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-shoulder-raise"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "strap"
    ],
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "1753"
  },
  "id": "oec:cable-behind-the-back-lateral-raise",
  "instructions": {
    "setup": [
      "Set the cable pulley to its lowest position and attach a single D-handle or cuff.",
      "Stand facing away from the weight stack with the pulley directly behind your non-working side.",
      "Reach behind your back with the working hand to grasp the handle, allowing the cable to cross behind your hips.",
      "Take a small step forward to clear your glutes and place tension on the cable, keeping an upright posture with a slight soft bend in the working elbow."
    ],
    "steps": [
      "Initiate the movement by raising your working arm out to the side away from your body in the scapular plane.",
      "Continue raising until your elbow and hand reach approximately shoulder height.",
      "Pause momentarily at the top to accentuate the contraction in the side deltoid.",
      "Lower the handle slowly under control along the same path back to the starting position behind your hips."
    ],
    "breathing": "Exhale as you raise the arm out to the side; inhale smoothly as you lower the weight back behind you.",
    "cues": [
      "Lead with the elbow, not the wrist.",
      "Reach out toward the walls rather than straight up.",
      "Keep the torso stationary and resist twisting toward the cable."
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso or using momentum to bounce the weight up.",
        "correction": "Reduce the load, brace the core, and execute the rep with a strict, controlled tempo."
      },
      {
        "fault": "Shrugging excessively with the upper traps before deltoid abduction begins.",
        "correction": "Keep the shoulder blade depressed at the start and focus on pushing the elbow outward."
      },
      {
        "fault": "Letting the cable drag across clothing or catch on the glutes.",
        "correction": "Step slightly farther forward so the cable travels freely behind your hips."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid raising the arm excessively above shoulder level if you experience anterior shoulder impingement or pain."
      ],
      "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": "Cable Behind-the-Back Lateral Raise",
  "previous_ids": [
    "oec:side-lateral-raise-back-cable"
  ],
  "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: Side lateral raise - Back (Cable)",
        "url": "https://wger.de/en/exercise/1753/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-lateral-raise"
    },
    {
      "type": "variation-of",
      "target": "oec:cable-single-arm-lateral-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:behind-the-back-cable-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"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-lateral-raise"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A unilateral shoulder isolation exercise where a low cable passes behind the body to target the lateral deltoid through abduction."
}