Cable Seated Rear Lateral Raise exercise animation (Male)

Cable Seated Rear Lateral Raise

Target muscle
Deltoid Posterior
Synergist muscles
Deltoid Lateral, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Cable
Body part
Shoulders
Type
Strength

The cable seated rear lateral raise is a shoulder isolation exercise that targets the rear deltoids (posterior delts), with help from the side delts and the middle and lower traps. Performed seated between two low cable pulleys, the constant cable tension makes it a precise way to build the often-neglected back of the shoulders and improve posture.

How to do the Cable Seated Rear Lateral Raise

  1. 1Set a pulley to the lowest position on each side of a dual cable station and attach a single handle to each.
  2. 2Sit on a bench placed midway between the towers, leaning your torso slightly forward with a flat back.
  3. 3Reach across your body and grab each handle with the opposite hand, so the cables cross in front of your shins.
  4. 4Start with your arms extended down and slightly bent at the elbows, keeping a soft, fixed elbow angle for the whole set.
  5. 5Pull both handles out and back in a wide arc, leading with your elbows until your upper arms reach roughly shoulder height.
  6. 6Squeeze your rear delts and shoulder blades together at the top, keeping your wrists neutral and your neck relaxed.
  7. 7Lower the handles under control along the same arc until the cables cross again at the bottom.
  8. 8Finish your reps, then return the handles to the pulleys one at a time.

Form tips

  • Lead the movement with your elbows, not your hands, so the rear delts do the work instead of your arms.
  • Keep your torso fixed throughout the set — let the shoulders move while your spine stays still.
  • Use a slow, controlled tempo and stop the upper arms around shoulder height; going higher shifts tension to the traps.
  • Keep a slight, constant bend in your elbows rather than locking or pumping them to stay in the rear-delt position.

Common mistakes

  • Swinging the torso to fling the handles up, which uses momentum instead of the rear delts and reduces the training effect.
  • Bending and straightening the elbows like a row, which turns the lift into an arm movement and takes tension off the rear delts.
  • Shrugging the shoulders up toward the ears, which hands the work to the upper traps instead of isolating the rear delts.
  • Going too heavy and cutting the range short, so the rear delts never reach a full, controlled contraction.

Frequently asked questions

What muscles does the cable seated rear lateral raise work?

It primarily targets the rear deltoids (posterior delts), with the side deltoids and the middle and lower trapezius assisting to retract and stabilize the shoulder blades.

Why use a cable instead of dumbbells for rear lateral raises?

The cable keeps constant tension on the rear delts through the whole range, including the bottom of the movement where dumbbells lose resistance, which makes the contraction more consistent.

How many sets and reps should I do?

Because this is an isolation exercise for a small muscle, 3–4 sets of 12–20 reps with a controlled tempo and lighter weight works well for most lifters.

Is the cable seated rear lateral raise good for beginners?

Yes. The seated position and fixed cable path make it easier to control than free-weight versions, so beginners can learn to feel the rear delts without swinging.

Where should I feel this exercise?

You should feel it in the back of your shoulders (rear delts) and across the upper back. If you mostly feel your arms or the tops of your traps, lower the weight and lead with your elbows.

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