Cable Rear Lateral Raise

Introduction

The Cable Rear Lateral Raise is a cable machine exercise that targets the rear deltoids, enhancing the strength and definition of your shoulders. Unlike dumbbells, the cable provides constant tension throughout the range of motion, making it an efficient and effective option for isolating the rear delts. This movement is particularly beneficial for correcting shoulder imbalances, improving posture, and supporting overall upper body strength.

This exercise is ideal for lifters of all experience levels and is often included in shoulder, upper back, or posterior chain workouts.

Instructions: How to Perform Cable Rear Lateral Raise

Follow these steps to execute the Cable Rear Lateral Raise correctly:

Single-Arm Variation:

1. Setup:
   • Attach a single handle to a low pulley on a cable machine.
   • Stand sideways to the machine, holding the handle with the hand farthest from the machine.
   • Cross your arm in front of your body so that the cable is taut in the starting position.
2. Positioning:
   • Slightly bend your knees, hinge forward slightly at the hips, and keep your back straight.
   • Keep your free hand on your hip or thigh for balance.
3. Raise the Handle:
   • With a slight bend in your elbow, pull the cable handle outward and upward, focusing on moving from your shoulder joint.
   • Stop when your arm is in line with your shoulder or slightly above.
4. Controlled Lowering:
   • Slowly lower the handle back to the starting position, maintaining control and tension in the rear delts.
5. Repetitions:
   • Perform 10–15 reps per arm for 3–4 sets.

Double-Arm Variation:

1. Setup:
   • Attach two handles to the low pulleys on a cable machine.
   • Stand between the pulleys, grabbing the handles with opposite hands, so the cables form an “X” in front of you.
2. Positioning:
   • Slightly bend your knees and lean forward at the hips.
   • Keep your back flat and your arms slightly bent.
3. Pull the Handles Outward:
   • Raise your arms outward and backward in a controlled motion, focusing on squeezing your shoulder blades together.
4. Return to Start:
   • Slowly lower the handles back to the starting position without letting the weights slam.
5. Repetitions:
   • Perform 10–15 reps for 3–4 sets.

Benefits of Cable Rear Lateral Raise

This exercise offers numerous benefits for shoulder and upper back development:

1. Isolates the Rear Deltoids: Provides a targeted movement to strengthen and define the rear delts.
2. Improves Posture: Strengthening the rear delts helps counteract forward shoulder rounding caused by sedentary habits.
3. Provides Constant Tension: The cable machine ensures continuous resistance, maximizing muscle engagement.
4. Versatile Exercise: Can be performed unilaterally or bilaterally to address muscle imbalances.
5. Joint-Friendly Movement: The controlled path of the cable reduces strain on the shoulder joints compared to free weights.

Muscles Worked in Cable Rear Lateral Raise

The Cable Rear Lateral Raise primarily targets the posterior deltoid (rear delt) and engages supporting muscles for stability:

1. Posterior Deltoid: Main muscle responsible for shoulder extension and horizontal abduction.
2. Trapezius (Upper and Middle Fibers): Supports scapular stabilization and movement.
3. Rhomboids: Assist in retracting the scapula.
4. Rotator Cuff Muscles: Stabilize the shoulder joint throughout the motion.

Video on How to Do Cable Rear Lateral Raise

Embed or link to a video demonstrating the proper form for the Cable Rear Lateral Raise.

Other Names for Cable Rear Lateral Raise

This exercise is also referred to as:

• Cable Reverse Fly
• Cable Rear Delt Fly
• Rear Delt Cable Raise

These names are used interchangeably and describe the same movement.

FAQs

1. Can beginners perform the Cable Rear Lateral Raise?
Yes, beginners can start with lighter weights and focus on mastering proper form to prevent injury and maximize results.

2. How does the Cable Rear Lateral Raise differ from the Dumbbell Reverse Fly?
The cable provides continuous tension throughout the range of motion, while dumbbells rely on gravity, making the cable version more effective for consistent rear delt engagement.

3. Can I perform this exercise seated?
Yes, you can use a seated position to further isolate the rear delts and reduce lower body involvement.

4. Should I prioritize unilateral or bilateral movements?
Both variations are beneficial. Unilateral movements address muscle imbalances, while bilateral exercises save time and promote symmetry.

5. How often should I include the Cable Rear Lateral Raise in my routine?
Incorporate this exercise 1–2 times per week as part of a balanced shoulder or upper back workout.

Conclusion

The Cable Rear Lateral Raise is a highly effective exercise for targeting the rear delts, enhancing shoulder symmetry, and improving posture. Its versatility and constant tension make it a superior option for anyone looking to develop a well-rounded upper body.

By incorporating this movement into your routine, you’ll strengthen the rear deltoids, reduce the risk of shoulder injuries, and achieve better balance and aesthetics in your shoulder development. Whether you’re a beginner or an advanced lifter, the Cable Rear Lateral Raise is a must-have in your workout arsenal.

Other Shoulder Exercises

• Cable Standing Rear Delt Row
• Lever Lateral Raise (plate loaded)
• Dumbbell One Arm Upright Row

Also, read Dynamite Delts: ACE Research Identifies Top Shoulder Exercises