How to do a Behind the Back Cable Lateral Raise
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Behind the Back Cable Lateral Raise
Target muscles worked
Instructions for Proper Form
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.
- Position yourself sideways in front of the cable machine such that your feet are in front of the pulley at the bottom.
- 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.
- Engage your shoulder to raise the cable in an arc up and away from your body.
- Hold this position for a moment when the handle reaches shoulder height.
- Slowly allow the weight to return to the starting position while maintaining tension in your shoulder.
- Maintain good posture by keeping your core engaged for stability, your chest up, shoulders back and a slight bend in your elbow.
- You should feel this exercise in your shoulder.
Tips & FAQs
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.
Behind the Back Cable Lateral Raise is also known as:
- Behind the Back Cable Lat Raise
- Behind Body Cable Lateral Raise
- Behind the Back Cable Shoulder Raise
- Behind the Back Cable Side Raise
Weight & 1 Rep Max Calculator
Average Behind the Back Cable Lateral Raise standards by male, female, weight, age and height
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.
- beginner8reps10lbs1 Rep Max12.5lbs
- intermediate8reps12.5lbs15lbs
- advanced8reps12.5lbs15lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Behind the Back Cable Lateral Raise
1. Cable Lateral Raise
97.7 mSCORESWAPPED 1,482 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
- Beginner
- Shoulders
- Hi-Lo Pulley Cable
2. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 616 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
3. Dumbbell Front Raise
98.6 mSCORESWAPPED 435 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
4. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 419 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
5. Cable Face Pull
96 mSCORESWAPPED 418 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
6. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 382 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.
7. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 371 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
8. Machine Lateral Raise
76.7 mSCORESWAPPED 292 TIMESMachine Lateral Raise is a variation on the more standard Shoulder Raise. Similar to Shoulder Raise, this is an isolation exercise that primarily targets your shoulders. The use of a machine adds more stability to the movement, as well as restricting your range of motion. Both of these lead to a more stable exercise allowing you to focus on exertion.
- Beginner
- Shoulders
- Shoulder Shrug Machine
9. Cable Front Raise
78.8 mSCORESWAPPED 285 TIMESCable Front Raise is an isolation exercise that primarily targets the anterior deltoids, offering a more consistent resistance throughout the movement than free weights. The use of a cable machine ensures tension is maintained on the shoulders, promoting better muscle activation and growth. This variation is key for developing shoulder definition and strength, with the added benefit of engaging the core for stability throughout the exercise.
- Beginner
- Shoulders
- Hi-Lo Pulley Cable
10. Dumbbell Back Fly
93.6 mSCORESWAPPED 265 TIMESDumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.