Seated Cable Rear Lateral Raises

Exercise Tips

  • Do not strain your neck
  • Squeeze your back muscles on the way up

Seated Cable Rear Lateral Raises

This exercise targets the back of your shoulders and provides a low cardio benefit.

Muscle Group

Posterior Deltoids (Rear Shoulders)


1 Day a Week to
3 Days a Week


Dual Cable Pulley Machine, Flat Bench

Cardiovascular Benefit


Muscle Group: Posterior Deltoids (Rear Shoulders)

Equipment: Dual Cable Pulley Machine, Flat Bench

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Shoulders

Starting Position: Position a flat bench in-between a dual cable pulley machine and straddle the bench, one leg over each side and feet flat on the floor. Bend over and grab the right pulley with your left hand and the left pulley with your right hand. Your hands should be together underneath the bench. You may need to have a spotter help you do this.

  1. 1 In a criss-cross motion,
    slowly pull the cables in opposite directions, lifting your hands up to shoulder level until your arms are parallel to the ground.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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