Cable Seated Rear Lateral Raise

Cable Seated Rear Lateral Raise

The Cable Seated Rear Lateral Raise is a fantastic exercise for targeting the muscles in the back of your shoulders, also known as the rear deltoids. This exercise primarily focuses on building strength and improving the overall definition of your upper body. By using a cable machine and sitting in an upright position, you will effectively isolate and engage the rear delts, resulting in a strong and well-rounded shoulder appearance. The movement begins by sitting with proper posture, ensuring your back is straight and core is engaged. Your feet should be firmly planted, with the cable machine adjusted to an appropriate height. Holding the handles with an overhand grip, start with your arms extended in front of you, palms facing inward. As you exhale, use the rear delts to pull the handles out and away from your body while keeping a slight bend in your elbows. Focus on squeezing your shoulder blades together at the peak of the movement and control the descent as you inhale. Repeat for the desired number of repetitions. Incorporating the Cable Seated Rear Lateral Raise into your workout routine can lead to improved posture, enhanced shoulder stability, and increased overall upper body strength. Remember to start with a weight that allows you to maintain proper form and gradually increase the resistance as you progress. As with any exercise, it's important to listen to your body, avoid any pain or discomfort, and consult with a fitness professional if you have any specific concerns or limitations.


  • Sit upright on a bench or chair facing a cable machine with your feet flat on the floor.
  • Grasp the cable handle with both hands and extend your arms straight out in front of you, shoulder-width apart.
  • Keeping a slight bend in your elbows, exhale as you pull the cable back and away from your body, while squeezing your shoulder blades together.
  • Continue to pull until your arms are parallel to the floor and your hands are in line with your shoulders.
  • Pause for a moment at the top of the movement, squeezing your shoulder blades together.
  • Inhale as you slowly return to the starting position, maintaining control and keeping a slight bend in your elbows.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to target the posterior deltoids effectively.
  • Use a weight that allows you to complete the desired number of reps with proper form.
  • Engage your core and maintain a neutral spine throughout the exercise.
  • Breathe in during the starting position and exhale as you lift the cables.
  • Avoid using momentum to lift the weight; control the movement both up and down.
  • Maintain a slight bend in your elbows throughout the exercise to keep tension on the targeted muscles.
  • Progressively increase the weight over time to challenge your muscles and promote growth.
  • Include this exercise in your shoulder workout routine at least once a week for optimal results.
  • Incorporate a variety of shoulder exercises to target all three deltoid heads.
  • Listen to your body and adjust the weight or range of motion based on your fitness level and any potential limitations.


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