Behind Back Cable Lateral Raises

Behind Back Cable Lateral Raises are a shoulder exercise and primarily target the lateral deltoids. To a lesser degree, they also work the anterior and posterior deltoids.

Equipment

Cable

Exercise Rating

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Stretch
Overloading
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Introduction

The Behind Back Cable Lateral Raise is a highly effective isolation exercise designed to target the lateral deltoid muscles, which are crucial for achieving well-rounded shoulder development. By utilizing a cable machine, this exercise provides continuous tension throughout the entire range of motion, promoting optimal muscle engagement and hypertrophy. Performing the movement with the cable positioned behind the back helps to minimize the involvement of the anterior deltoids, thereby emphasizing the lateral head more effectively. This exercise is particularly beneficial for those looking to enhance shoulder width and improve overall upper body aesthetics.

Execution

How to Execute Behind Back Cable Lateral Raises

Setup

  1. Position the cable pulley at the lowest setting on the cable machine.
  2. Attach a single handle to the pulley.
  3. Stand with your side facing the machine, and reach behind your back to grab the handle with the hand furthest from the machine.
  4. Step away from the machine to create tension in the cable, keeping your feet shoulder-width apart.
  5. Maintain a slight bend in your knees and keep your core engaged for stability.

Execution

  1. With a slight bend in your elbow, raise your arm laterally (to the side) until it is parallel to the floor.
  2. Pause briefly at the top of the movement, ensuring you feel the contraction in your shoulder.
  3. Slowly lower the handle back to the starting position, maintaining control throughout the movement.
  4. Repeat for the desired number of repetitions.

Finishing

  1. Carefully return the handle to the starting position.
  2. Switch sides and repeat the exercise with the opposite arm.
  3. Once completed, detach the handle and return the equipment to its original state.

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