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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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