Bent Over Lateral Raise (Cable)

Isolation exercise for rear shoulders and upper back performed from a bent-over position while raising the cables laterally against resistance.

Instructions

1. Stand in the center of a cable machine with handles set to about waist height.
2. Bend forward at the hips until your torso is nearly parallel to the ground, knees slightly bent.
3. Grasp the handles with arms extended, palms facing each other (crossover position).
4. Raise both arms laterally up and outward in a wide arc until arms reach shoulder height.
5. Squeeze your rear shoulders and upper back at the top of the movement.
6. Lower the handles back to the starting position with control.

Tips

• Maintain the bent-over position throughout; do not stand up during the movement.
• Keep a slight bend in your elbows to reduce strain on the shoulder joint.
• Focus on initiating the movement with your shoulders, not your arms.
• This exercise effectively targets the often-neglected posterior shoulder muscles.
• Use lighter weight and higher reps (12-15) to maximize isolation of the rear delts.