Cable Seated Rear Lateral Raise
The Cable Seated Rear Lateral Raise is an effective exercise for strengthening and defining the muscles in your shoulders, particularly the rear deltoids. This exercise offers a unique way to isolate and train your shoulders, leading to better posture and shoulder stability.
Execution
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1
Find a cable machine and set the pulley to the lowest position. Grip a single handle with the hand farthest from the pulley.
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2
Sit on the floor or on a bench, facing away from the machine, and keep your back straight.
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3
Lean slightly forward from your hips and keep your arm slightly bent.
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4
Pull the handle outward and upward until your hand is in line with your shoulder. Make sure the movement comes from your shoulder and not your arm.
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5
Slowly and controllably return the handle to the starting position.
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6
Repeat the exercise for the desired number of repetitions and then switch arms.
Benefits
- Improves the definition and strength of the rear deltoids.
- Helps improve shoulder stability and mobility.
- Promotes better posture by strengthening the muscles around the upper back and shoulders.
- Isolating the rear deltoids provides targeted training and growth.
Common Mistakes
- ! Using too much weight, which can lead to improper form and possible injuries.
- ! Not performing the movement fully, which prevents the rear deltoids from being trained optimally.
- ! Bending the elbows too much during the exercise, which shifts the focus away from the rear deltoids.
Primary Muscles
This exercise primarily targets the rear deltoids (back of the shoulders). The trapezius (upper back) and rhomboids (between the shoulder blades) are also trained lightly.
Possible Alternatives
- To increase the intensity, you can perform the exercise standing instead of seated. This requires more stability and strength from your core.
- Use dumbbells instead of a cable machine for a different form of resistance.
- Add a rotational movement at the end of the movement to train the rotator cuff muscles more.
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