How to do a Behind the Back Cable Lateral Raise

Authored by Fitbod

About Behind the Back Cable Lateral Raise

Sets Logged
145,229
Popularity Rank
358th
Difficulty
Beginner
Shoulders Strength
82 mSCORE 64th
Primary Muscles
Secondary Muscles
None

Instructions: How To

An isolation exercise targeting the shoulder’s lateral head, promoting shoulder width and definition. The behind-the-back cable position ensures constant tension and a unique range of motion, offering benefits over traditional dumbbell raises.

  1. Position yourself sideways in front of the cable machine such that your feet are in front of the pulley at the bottom.
  2. Grasp the handle in your hand farthest from the machine such that the cable is behind you and you palm is facing in toward you. Maintain a slight bend in your elbow.
  3. Engage your shoulder to raise the cable in an arc up and away from your body.
  4. Hold this position for a moment when the handle reaches shoulder height.
  5. Slowly allow the weight to return to the starting position while maintaining tension in your shoulder.
  6. Maintain good posture by keeping your core engaged for stability, your chest up, shoulders back and a slight bend in your elbow.
  7. You should feel this exercise in your shoulder.

Performance Tips

  • Can you do lateral raises on a cable machine?

    Yes, you can do lateral raises on a cable machine. Set the pulley to the lowest position, attach a handle, and stand with your side facing the machine. Hold the handle with your far hand, lift your arm out to the side until it's parallel to the floor, then lower it back with control. This variation provides continuous tension, leading to better muscle activation compared to dumbbells.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    7.5
    lbs
    1 Rep Max
    10
    lbs
  • intermediate
    8
    reps
    7.5
    lbs
    10
    lbs
  • advanced
    8
    reps
    10
    lbs
    12.5
    lbs

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