Shoulders
Behind the Back Cable Lateral Raise
The Behind the Back Cable Lateral Raise is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: side delts 62%, rear delts 12% and front delts 10%.
How to do it
- Set a single pulley at the lowest position and clip on a single handle.
- Stand side-on to the machine and take the handle with the hand farther away, the cable running behind your back.
- Step out until the cable is taut, feet hip-width, torso upright.
- Raise the arm out to the side until the upper arm is level with the floor.
- Lower slowly until the hand returns beside the hip, then switch sides after the set.
Tips
- Running the cable behind the body gives a slightly different line of pull that many people feel more at the rear of the side delt.
- Keep the elbow slightly bent and lead with it.
Common mistakes
- Leaning away from the machine to swing the weight.
- Shrugging the shoulder at the top.
- Letting the cable rub against the back instead of standing far enough out.
Muscles worked by the Behind the Back Cable Lateral Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Starting behind or across the body lengthens the delt and brings the rear head in slightly. Raising the arm out to the side is shoulder abduction, led by the lateral delt; front and rear heads assist, the upper traps help rotate the shoulder blade near the top, and the supraspinatus starts the movement from deep.
Behind the Back Cable Lateral Raise alternatives
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Frequently asked questions
What muscles does the Behind the Back Cable Lateral Raise work?
Mainly the side delts. The rear delts and front delts assist.
Is the Behind the Back Cable Lateral Raise good for beginners?
The Behind the Back Cable Lateral Raise is rated intermediate. If you are new, learn the Band Lateral Raise first and build up from there.
What is a good alternative to the Behind the Back Cable Lateral Raise?
For example the Cross Body Cable Lateral Raise, Cable Lateral Raise (No Attachment) and Band Lateral Raise. They train mostly the same muscles, some with different equipment.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (lateral raise variations and front raise)
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