Why should I perform the cable behind my back?

Placing the cable behind your back changes the angle of resistance, often providing a better stretch on the lateral deltoid and preventing the cable from rubbing against your legs.

How heavy should I go on this exercise?

This is an isolation movement best performed with moderate to light weights. Focus on perfect form and the mind-muscle connection rather than maximal load.

Can I do this with the cable in front of my body?

Yes, both versions are effective. The behind-the-back version typically forces more strict form by limiting the ability to lean into the movement.

Behind-the-Back Cable Lateral Raise Guide

Learn how to master the behind-the-back cable lateral raise to build wider shoulders and improve side deltoid definition with constant cable tension.

How to Perform

Position the cable pulley at the lowest setting and attach a single D-handle.
Stand sideways to the machine with your feet shoulder-width apart and a slight bend in your knees.
Reach behind your back with the hand furthest from the machine to grasp the handle.
Maintain a slight bend in your elbow and pull the cable upward and out to your side until your arm is parallel to the floor.
Pause for a moment at the peak of the movement to emphasize the contraction of the lateral deltoid.
Lower the weight back to the starting position under control, resisting the pull of the cable.
Complete the set on one side before switching to the opposite arm.

Common Mistakes

Using momentum or swinging the torso to lift the weight
Shrugging the shoulder toward the ear during the lift
Bending the elbow excessively, which shortens the lever and reduces tension
Lifting the hand significantly higher than the shoulder level

Muscles Worked

Primary movers

Shoulders

Stabilizers

Trapezius
Forearms
Core

Related Guides

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

Shoulders · Shoulders