Cable Seated Rear Lateral Raise

Setup

1. 01Set two low pulleys with single handles.
2. 02Sit on a bench between the pulleys.
3. 03Hinge forward and grab the opposite-side handles crossed.
4. 04Let the arms hang with cables crossed under the legs.

Execution

1. 01Raise both arms out to the sides.
2. 02Lead with the elbows, arms slightly bent.
3. 03Stop when the arms reach shoulder level.
4. 04Lower slowly back to the crossed start.

Checkpoints

• -The torso stays folded near parallel to the floor.
• -Elbows hold a slight, fixed bend.
• -Cable tension never fully unloads at the bottom.
• -Shoulder blades stay quiet; delts do the lifting.

Common mistakes

• -Sitting up during the raise to lift more weight.
• -Squeezing the shoulder blades and turning it into a row.
• -Swinging the handles with momentum.
• -Raising above shoulder level and shrugging.