Cable Seated Rear Lateral Raise
Also known as: seated cable rear lateral raise
Skip the guesswork: Cable Seated Rear Lateral Raise leans on unbroken cable tension for round, durable shoulder caps.
How to do Cable Seated Rear Lateral Raise
- Sit on a bench facing the cable machine with your feet flat on the ground.
- Grasp the cable handles with an overhand grip and extend your arms straight in front of you.
- Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Cable Seated Rear Lateral Raise Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Seated Rear Lateral Raise Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Cable Seated Rear Lateral Raise
Swap Cable Seated Rear Lateral Raise For
Cable Seated Rear Lateral Raise — Frequently Asked Questions
How do you do the Cable Seated Rear Lateral Raise?
Sit on a bench facing the cable machine with your feet flat on the ground. Grasp the cable handles with an overhand grip and extend your arms straight in front of you. Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Seated Rear Lateral Raise work?
The Cable Seated Rear Lateral Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with a cable machine.
How many sets and reps of the Cable Seated Rear Lateral Raise should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Seated Rear Lateral Raise good for beginners?
Yes. The Cable Seated Rear Lateral Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Cable Seated Rear Lateral Raise?
Try the Dumbbell Arnold Press V. 2, Band Front Raise or the Left Hook. Boxing. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Seated Rear Lateral Raise the same as the seated cable rear lateral raise?
Yes. The Cable Seated Rear Lateral Raise is also commonly called the seated cable rear lateral raise. Different gyms and training programs label it differently, but "seated cable rear lateral raise" refer to this same movement.
