Cable Seated Rear Lateral Raise


Pro Tip

Try to not bend forward too far, you want to be at about 45 degrees during this movement.


How To

  1. Sit on the bench with your torso bent moderately forward, grabbing each handle with the opposing hand.
  2. Exhale and raise your arms up in the direction of your upper back and shoulders with a shrugging motion, while keeping them straight.
  3. Continue raising your arms until they are parallel to the floor.
  4. Inhale and allow your arms to lower down, returning to the starting position.

Primary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Side Shoulder

Outer portion of your shoulder.


Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Equipment

Close Pulley Towers

If no other options are available, you can use far pulley towers instead. However this is not preferable.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.

Single Grip Handles

Some exercises may require you to use only one handle. Pay close attention to the animation to verify the number of handles needed.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment