Shoulders
Side lateral raise - Back (Cable)
A precise cable variation designed to isolate the lateral deltoid with constant tension and a smooth range of motion.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.