Cable Isolateral Rear Lateral Raise
The Cable Isolateral Rear Lateral Raise primarily works the Posterior Deltoid, with secondary activation of the Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Maximus, Rectus Abdominis, Rectus Femoris, Triceps (Long Head), Wrist Extensors. It is a cable isolation exercise at intermediate difficulty.
The Cable Isolateral Rear Lateral Raise is an intermediate isolation exercise performed with cable, following a abduction movement pattern. It primarily targets the Posterior Deltoid, with secondary engagement of the Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Posterior Deltoid.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Abduction |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid |
| Secondary | Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Posterior Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, and 6 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Triceps (Long Head) (triceps)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Stand with cable columns to each side.
- Grasp left stirrup with right hand and right stirrup with left hand.
- Bend knees and bend over at hips, so torso is approximately horizontal with back straight.
- Point elbows outward with arms slightly bent.
Execution
- Raise upper arms to sides until elbows are shoulder height.
- Maintain upper arms perpendicular to torso and slight bend in elbows as arms are raised to sides.
- Lower and repeat.
Comments
- Upper arm should travel perpendicular to torso to minimizelatissimus dorsiinvolvement.
- Elbows may bend slightly at bottom of movement (as shown) or they may be kept fixed.
- If low back cannot be kept straight due toinflexibility of hamstrings, try keeping knees bent more.
Tips & Common Mistakes
- Lead with your heel rather than your toes to maximize hip abductor engagement.
- Avoid leaning your torso to compensate — keep it upright throughout.
- Control the return; don't let the resistance pull you back quickly.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid) and can be substituted based on your equipment or variation preferences.
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