Cable Lying Bench Cross Lateral Raise exercise animation (Männlich)

Cable Lying Bench Cross Lateral Raise

Zielmuskel
—
Equipment
Cable
Körperregion
Shoulders
Typ
Strength

The cable lying bench cross lateral raise is a shoulder isolation exercise performed lying on a bench between two low cable pulleys. By raising the cables across your body, it places constant tension on the side deltoids through a long range of motion, making it useful for adding width and detail to the shoulders.

Cable Lying Bench Cross Lateral Raise: So führst du sie aus

  1. 1Set two low pulleys on a cable station and attach a single handle to each. Place a flat bench centrally between them.
  2. 2Cross the cables in front of you and grab the right-side handle with your left hand and the left-side handle with your right hand.
  3. 3Lie back on the bench with your feet planted and your arms hanging down and slightly across your body, keeping a soft, fixed bend in your elbows.
  4. 4Brace your core and pull your shoulder blades down to set a stable base before you lift.
  5. 5Raise both handles out and across your body in a wide arc until your arms reach roughly shoulder height, leading with your elbows.
  6. 6Pause briefly at the top and squeeze your shoulders, keeping the elbows from rising above the wrists.
  7. 7Lower the handles slowly back across your body under control, resisting the pull of the cables the whole way down.
  8. 8Complete your reps, then return the handles to the pulleys one at a time.

Technik-Tipps

  • Keep a fixed, soft bend in your elbows for the entire set so the side delts move the load rather than your arms straightening.
  • Lead the movement with your elbows, not your hands, to keep tension on the shoulders.
  • Move slowly and control the lowering phase — the crossed cable angle keeps tension on the muscle even at the bottom.
  • Pull your shoulder blades down and keep your traps relaxed so the work stays in the side delts.

Häufige Fehler

  • Using momentum to swing the handles up, which shifts the load off the side delts and reduces the effect of the lift.
  • Shrugging the shoulders toward the ears at the top, which recruits the traps instead of isolating the delts.
  • Letting the elbows rise higher than the wrists, which rolls the shoulders forward and stresses the joint.
  • Going too heavy and straightening the elbows to cheat the weight up, turning the isolation move into a sloppy heave.

Häufig gestellte Fragen

What muscles does the cable lying bench cross lateral raise work?

It targets the shoulders, specifically the side (lateral) deltoids, which are responsible for raising the arms out to the side and add width to the shoulders.

Why do the cables cross over in this exercise?

Crossing the cables changes the line of pull so tension stays on the side delts through a longer range, including the bottom of the movement where a dumbbell raise feels easy.

How many sets and reps should I do?

As a shoulder isolation move, it responds well to higher reps with lighter weight — around 3 to 4 sets of 12 to 20 reps with strict, controlled form.

Is the cable lying bench cross lateral raise good for beginners?

Yes. The bench and constant cable tension make it easier to stay strict than a standing dumbbell raise, but start light to learn the path before adding load.

What is a good alternative to this exercise?

A standing cable lateral raise or a single-arm cable cross lateral raise trains the same side delts; a dumbbell lateral raise is a simple equipment-free option.

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