How to do a cable seated rear lateral raise

Setup:

1. Seated position: Sit sideways on a bench in front of a low cable pulley machine. Adjust the seat height so the cable is slightly below shoulder height.
2. Opposite hand grip: Grasp the single handle attachment with the hand farthest from the machine (overhand grip, palm facing in). Place your free hand on the bench for additional stability.
3. Slight lean forward: Hinge slightly forward at the hips, maintaining a straight back. Create slight tension in the cable by taking a small step forward with your inside foot (closest to the machine).

The Lift:

1. Initiate the lift: Engage your rear delts and pull the handle directly sideways and slightly up until your arm is nearly parallel to the floor. Keep your elbow slightly bent.
2. Focus on the rear delts: Concentrate on squeezing your shoulder blades together at the peak of the movement.
3. Controlled Return: Slowly return the handle to the starting position, resisting the weight's pull and maintaining tension in your shoulders.
4. Repeat: Perform the desired number of repetitions, then switch arms.

Tips:

• Minimize torso movement: Isolate the rear delts by minimizing torso swaying and rotation.
• Think "elbows back": Concentrate on pulling with your elbows to engage the back of the shoulders effectively.
• Breathe: Exhale as you pull, inhale as you release.