Cable Seated Lateral Rear Raise
Target your rear deltoids with Cable Seated Lateral Rear Raises. Build shoulder strength and definition with controlled movements.
The Cable Seated Lateral Rear Raise mainly works the shoulders, with help from the traps and back. You'll need: exercise bench or cable handle attachment or cable machine.
Required Equipment
Cable Seated Lateral Rear Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Cable Seated Lateral Rear Raise Variations and Alternatives
How to do the Cable Seated Lateral Rear Raise
Set up a bench in front of a cable machine and attach handles to the low pulleys on either side.
Sit on the bench facing away from the machine with your chest leaning slightly forward and feet planted on the floor for stability.
Grasp the left handle with your right hand and the right handle with your left hand, crossing them in front of you. This is your starting position.
Keeping a slight bend in your elbows and maintaining the cross-arm grip, exhale as you lift your arms out to the sides until they are parallel with the floor. Your palms should be facing down at the top of the motion, and you should feel a contraction in the rear deltoids.
Pause briefly at the top, then inhale as you slowly reverse the movement and bring the handles back to the starting position, in front of you.
Repeat for the desired number of repetitions and sets.
Ensure that you keep a neutral spine throughout the movement and do not use momentum to lift the weights. Control the motion during both the lifting and lowering phases. Adjust the weight accordingly to match your strength and fitness level, aiming for a weight that allows you to complete the desired number of sets and repetitions with proper form.
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Cable Seated Lateral Rear Raise FAQs
What muscles does the Cable Seated Lateral Rear Raise work?
The Cable Seated Lateral Rear Raise mainly works the shoulders, with help from the traps and back. The main muscles are the posterior deltoid.
What equipment do you need for the Cable Seated Lateral Rear Raise?
Exercise bench or cable handle attachment or cable machine.
What workout day should the Cable Seated Lateral Rear Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated Lateral Rear Raise variations and alternatives?
Similar exercises include the Cable Reverse 45-Degree Fly, Cable Half Kneeling Face Pull, Cable Incline Y-Raise with Supported Back Wrist Strap and Cable Incline Y-Raise with Supported Back.
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