Exercise Guide
How to do cable seated rear lateral raise
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
Unlike dumbbells, which lose tension at the bottom of the movement, cables keep your muscles working through the entire range of motion. By sitting down, you remove the ability to use your legs or hips to 'swing' the weight, making this a pure isolation move for the rear delts.
This exercise is essential for shoulder health. Most people are 'front-dominant' from pressing; this move balances that out by strengthening the muscles that pull your shoulders back into a proud, healthy position.
Why Use It
- Constant tension makes it more effective than dumbbells for rear delt growth.
- Seated position prevents cheating and momentum.
- Improves shoulder stability and helps prevent 'rounded shoulders'.
When to Use It
This is a classic isolation finisher. Use it at the end of a shoulder or back workout when the big compound lifts are done.
Instructions for Proper Form
Setup
- The Bench: Place a bench in the center of the cable station.
- The Cables: Set both pulleys to the bottom. Remove the handles and just grab the cable 'balls' or use single D-handles.
- The Grip: Sit on the edge of the bench. Reach across your body—grab the left cable with your right hand and the right cable with your left hand (Crossed Cables).
Execution
- The Lean: Lean forward slightly at the hips, keeping your back flat.
- The Fly: With a slight bend in your elbows, pull your arms out to the sides in a wide arc.
- The Peak: Stop when your arms are parallel to the floor. Squeeze the back of your shoulders.
- The Control: Slowly bring your hands back together in front of your shins, resisting the pull of the cables.
Pro Tip: Think about 'throwing' your hands toward the corners of the room rather than just pulling them back. This helps keep the traps out of the movement.
Common Mistakes
- Using the Traps: Shrugging your shoulders up to move the weight. Keep your shoulders down.
- Bent Elbows: Turning the move into a row by bending the elbows too much. Keep the arms wide.
- Too Much Weight: If you have to jerk your torso to start the rep, it's too heavy.
Mistakes by Level
Beginner
- Moving the torso up and down.
- Looking up (keep your neck neutral).
Intermediate
- Rushing the eccentric (lowering) phase.
Advanced
- Failing to maintain the 'cross' tension at the bottom.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Isolation
Body Position
Seated
Load Style
Machine Guided
Muscles Worked
Primary
- Rear-deltoids
Secondary
- Traps
- Rhomboids
Stabilizers
- Core
Setup Requirements
- Place a bench in the middle of a cable crossover machine.
- Set both pulleys to the lowest setting.
- Sit facing the machine or slightly turned away depending on cable path.
Form Checklist
- Are you leading with the back of your hands?
- Is your torso staying still?
- Are you feeling this in the back of the shoulder rather than the neck?
Range of Motion
Start with hands crossed in front of your shins. Pull out and back until your arms are in line with your shoulders.
Breathing Pattern
Exhale as you pull the cables out; inhale as you bring them back together.
Tempo Guidance
2-0-2 tempo. No rushing.
Caution Notes
- Use very light weight. The rear delt is a small muscle and doesn't need much to be stimulated.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Shoulder 'rounding' and aesthetics.
- Correcting postural issues.
- High-volume shoulder finishers.
Goal Tags
Rep Ranges
- 12-20 reps. Focus on the 'burn' rather than the weight.
Set Guidance
3 sets of 15 reps.
Rest Guidance
30-45 seconds. Keep the pump going.
Frequency
2-3 times per week.
Pairings
- Pair with face pulls or lateral raises.
Audience Notes
- Great for office workers or anyone with tight chests and weak upper backs.
Substitution Targets
- Dumbbell Rear Delt Fly
- Reverse Pec Deck Machine
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Band Pull-Aparts
Easier to set up and very similar movement pattern.
Best for: Beginners learning rear delt engagement.
Progressions
Top-Half Pulses
Adds extra tension to the hardest part of the rep.
Best for: Advanced hypertrophy.
FAQ
Common Questions
Why cross the cables?
Crossing the cables creates a better line of pull for the rear deltoid fibers and ensures tension is present from the very start of the rep.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.