Cable Behind-the-Back Lateral Raise
oec:cable-behind-the-back-lateral-raise
A unilateral shoulder isolation exercise where a low cable passes behind the body to target the lateral deltoid through abduction.
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, Side lateral raise - Back (Cable)
How to do it
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.
Movement
- 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
- Swinging the torso or using momentum to bounce the weight up.
- Reduce the load, brace the core, and execute the rep with a strict, controlled tempo.
- Shrugging excessively with the upper traps before deltoid abduction begins.
- Keep the shoulder blade depressed at the start and focus on pushing the elbow outward.
- Letting the cable drag across clothing or catch on the glutes.
- Step slightly farther forward so the cable travels freely behind your hips.
Safety
- Avoid raising the arm excessively above shoulder level if you experience anterior shoulder impingement or pain.
Muscles
Joints
- Shoulder: Abduction
- Shoulder blade: Upward rotation, Elevation
Details
- Movement
- Shoulder raise isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Cable machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- variation of Cable Lateral Raise
- variation of Cable Single-Arm Lateral Raise
- substitute for Behind-the-Back Cable Lateral Raise
- substitute for Cable Lateral Raise
- substitute for Cable Leaning Lateral Raise
- substitute for Dumbbell Lateral Raise
- substitute for Machine Lateral Raise
Sources
- wger: Side lateral raise - Back (Cable) (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.