Cable Seated Rear-Delt Raise
Strengthen your rear deltoids and upper back with the Cable Seated Rear-Delt Raise. A great exercise for building shoulder strength!
The Cable Seated Rear-Delt Raise mainly works the shoulders, with help from the back and traps. You'll need: exercise bench or single handle attachment or cable machine.
Required Equipment
Cable Seated Rear-Delt Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Cable Seated Rear-Delt Raise Variations and Alternatives
How to do the Cable Seated Rear-Delt Raise
Begin by setting up a bench in front of a cable machine. The bench should be positioned so that when you sit down, your shoulders are in line with the pulleys.
Attach a single handle to the low pulley on each side of the cable machine.
Sit down on the bench facing the machine, with your feet flat on the floor, legs together, and your torso bent slightly forward.
Grasp the left-side cable handle with your right hand and the right-side cable handle with your left hand. Your arms should be crossed in front of you at the start of the movement.
Keeping your back straight and maintaining a slight bend in your elbows, pull the handles out to your sides. Your arms should move in a horizontal line and should not go higher than shoulder level.
Pause for a moment when your arms are fully extended to the sides and you feel a contraction in your rear deltoids and upper back.
Slowly return to the starting position by bringing your hands back to the crossed position in front of you.
Repeat for the desired number of repetitions and sets.
Remember to use an appropriate weight that allows you to complete the exercise with proper form and without straining. It is very important to keep the movement controlled throughout the exercise to fully engage the target muscle groups and minimize the risk of injury.
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Cable Seated Rear-Delt Raise FAQs
What muscles does the Cable Seated Rear-Delt Raise work?
The Cable Seated Rear-Delt Raise mainly works the shoulders, with help from the back and traps. The main muscles are the posterior deltoid.
What equipment do you need for the Cable Seated Rear-Delt Raise?
Exercise bench or single handle attachment or cable machine.
What workout day should the Cable Seated Rear-Delt Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated Rear-Delt Raise variations and alternatives?
Similar exercises include the Barbell Rear-Delt Raise, Cable Reverse 45-Degree Fly, Cable Incline Y-Raise with Supported Back Wrist Strap and Cable Incline Y-Raise with Supported Back.
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