Cable Bent-Over Lateral Raise

Setup

1. 01Set a pulley to the lowest position and stand side-on or straddle the cable.
2. 02Hinge at the hips until the torso is near parallel to the floor with a flat back.
3. 03Grab the handle with the far hand, or cross both cables for a two-arm version.

Execution

1. 01Raise the arm out to the side with a slight elbow bend until it reaches shoulder height.
2. 02Lead with the elbow and keep the shoulder blade from shrugging toward the ear.
3. 03Pause briefly at the top with the rear delt fully contracted.
4. 04Lower with control back across the body until the cable tension is fully resisted.

Checkpoints

• -Torso stays hinged and still; no bouncing to swing the weight up.
• -The elbow stays slightly bent at the same angle throughout.
• -Movement comes from the shoulder, not from twisting the trunk.
• -Cable tension is felt in the rear delt at the bottom, not lost.

Common mistakes

• -Standing too upright, which shifts work to the lateral delt.
• -Using a load that forces momentum and trunk rotation.
• -Pulling with the traps and shrugging at the top.
• -Cutting the lowering phase short and losing constant tension.