Why is the cable behind the back instead of in front?

Positioning the cable behind the back puts the lateral deltoid in a more stretched position at the start. It also prevents the cable from rubbing against your legs or torso during the movement.

How heavy should I lift on this exercise?

This is a technical isolation movement that rewards high repetitions and control over heavy weight. Use a load that allows you to complete 12 to 15 reps with perfect form.

Can I do this with both arms at once?

While possible on a dual-cable station, performing it unilaterally allows for a better mind-muscle connection and prevents the cables from tangling.

Behind the Back Cable Lateral Raise Guide | Shoulder Growth

Master the behind the back cable lateral raise with our expert-led guide. Learn the steps and mistakes to build wider, more defined shoulders.

How to Perform

Set the pulley to the lowest position and select a light to moderate weight.
Stand with your back to the cable machine and grab the D-handle with the hand furthest from the weight stack.
Position the cable behind your legs and take a small step forward to create pre-stretch tension in the shoulder.
Keep a slight bend in your elbow and raise your arm out to the side until it reaches shoulder height.
Pause for a brief second at the peak of the movement to emphasize the contraction of the lateral deltoid.
Lower the weight slowly under control back to the starting position without letting the plates touch.

Common Mistakes

Using excessive momentum or swinging the torso to lift the weight.
Shrugging the shoulders upward which shifts tension to the traps.
Raising the hand significantly higher than the elbow during the lift.
Standing too far from the machine and losing the range of motion.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Trapezius
Forearms
Upper Back

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders