Cable Lateral Raise Behind the Back
Behind-the-back position changes the angle of pull, hitting the rear fibers of side delt
ShouldersBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Side Deltoids. Secondary: Rear Deltoids, Traps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 3 sets × 15 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- perform a lateral shoulder raise with a pulley D Handle from behind the back
Equipment
- pulley optional
Coaching tips
Benefits
Behind-the-back position changes the angle of pull, hitting the rear fibers of side delt
Common mistakes
Rotating torso; elbow above wrist at top
Make it harder
Lean away from cable slightly; increase resistance
Make it easier
Perform standard cable lateral raise
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 20 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.