Shoulders
Behind the Back Cable Lateral Raise
A precise isolation movement designed to maximize tension on the lateral deltoid for capped shoulder development.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.