Behind the Back Lateral Pulley Raise
Cable lateral raise performed from behind the back that creates constant tension on the side delts.
ShouldersIntermediateStrengthRaise
At a glance
| Muscles worked | Primary: lateral delts. Secondary: rear delts, shoulders |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Raise |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Stand with the cable behind you and grip the handle.
- Raise the arm out to the side against the resistance.
- Squeeze the side delt at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps (alternate sides as needed).
Equipment
- Cable Pulley
- D-Handle
Coaching tips
Benefits
Cable lateral raise performed from behind the back that creates constant tension on the side delts.
Common mistakes
Avoid leaning or using momentum.
Make it harder
Increase cable weight or slow the tempo.
Make it easier
Reduce the weight.
Breathing
Exhale as you raise, inhale as you lower.
Build a workout with this exercise
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Intermediate · 6 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.