Lever Isolateral Lying Rear Lateral Raise
The Lever Isolateral Lying Rear Lateral Raise primarily works the Posterior Deltoid, with secondary activation of the Infraspinatus, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle). It is a machine isolation exercise at beginner difficulty.
The Lever Isolateral Lying Rear Lateral Raise is an beginner isolation exercise performed with machine, following a abduction movement pattern. It primarily targets the Posterior Deltoid, with secondary engagement of the Infraspinatus, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Posterior Deltoid.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Abduction |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid |
| Secondary | Infraspinatus, 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, Rhomboids, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
How to Perform
Preparation
- Lie on machine with chest against padding.
- Position arms between padded lever arms with elbows below shoulders.
Execution
- Pull arms up until elbows are beyond back.
- Lower and repeat.
Comments
- Upper arm should travel in perpendicular path to torso.
- At lower portion of exercise, keep elbows pointed outward below shoulders.
- At upper portion of exercise, keep elbows pointed outward to sides of shoulders.
- Legs may be kept together, extending off end, or bent straddling bench as demonstrated.
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. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| 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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