Bent Over Low-Pulley Side Lateral

A cable machine exercise where you bend over and raise the cable handle to the side, isolating the rear deltoids and middle back with constant tension throughout the movement.

Instructions

1. Select a weight and hold the handle of the low pulley with your right hand.
2. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you with a slight bend at the elbow. This will be your starting position.
3. Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
4. Slowly lower the weight back to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

Tips

• The cable provides constant tension throughout the entire movement
• Keep a slight bend in your elbow constant throughout
• Maintain a bent-over position to properly isolate the rear deltoid
• Focus on shoulder movement, not arm movement
• This exercise is excellent for shoulder stability and rear delt development