Behind-Back Cable Lateral Raise
Primary
Shoulders
Secondary
Traps
Equipment
Cable
Difficulty
Intermediate
Type
Pull
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The behind-back cable lateral raise uses an unusual cable angle that hits your side delt from a direction other laterals can't match. The cable pulls from behind your body, changing the resistance curve and creating tension in positions where front-facing cables provide less.
When to use it
Use for variety in side delt training.
Who it's for
Intermediate lifters looking to progress their training.
Stand sideways to the cable and reach behind your back to grab the handle with your far hand. Keep your palm facing backward as you raise. The unusual angle requires lighter weight than standard cable laterals—start conservative and feel where the tension peaks.
Muscles worked: Behind-Back Cable Lateral Raise
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Behind-Back Cable Lateral Raise form guide
- 1
Set a cable at the lowest position.
- 2
Stand sideways to the machine.
- 3
Reach behind your back to grip the handle.
- 4
Raise your arm out to the side.
- 5
Keep your body stable.
- 6
Lower with control for optimal results.
What are the best tips for the Behind-Back Cable Lateral Raise?
Unique angle hits side delts differently.
Constant tension from the cable.
Don't lean toward the cable.
Use lighter weight for optimal results.
When to Use the Behind-Back Cable Lateral Raise
Use behind-back cable laterals for variety when standard lateral variations feel stale. They complement front-facing cable laterals by providing resistance from the opposite direction. Include them occasionally rather than as a staple—they're more novelty than necessity.
What are common Behind-Back Cable Lateral Raise mistakes to avoid?
Leaning toward the cable.
On pulling movements like the Behind-Back Cable Lateral Raise, this mistake typically means your arms are doing work that should come from your Side shoulders. Initiate every rep by engaging your Side shoulders first, then let your arms follow.
Using too much weight.
Loading more weight than you can control on the Behind-Back Cable Lateral Raise forces compensatory movement patterns that bypass your Side shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Poor positioning for optimal results.
On pulling movements like the Behind-Back Cable Lateral Raise, this mistake typically means your arms are doing work that should come from your Side shoulders. Initiate every rep by engaging your Side shoulders first, then let your arms follow.
Is the Behind-Back Cable Lateral Raise right for you?
Intermediate lifters looking to progress their training.
How to Program the Behind-Back Cable Lateral Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps per arm. Rest 45s.
What are good alternatives to the Behind-Back Cable Lateral Raise?
Other Variations
- Standing Behind-Back Lateral
Frequently Asked Questions About the Behind-Back Cable Lateral Raise
The Behind-Back Cable Lateral Raise primarily targets the Side shoulders, making it an effective exercise for shoulders development. Secondary muscles worked during the Behind-Back Cable Lateral Raise include Traps, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Behind-Back Cable Lateral Raise is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Behind-Back Cable Lateral Raise, the recommended approach depends on your goals. 3 sets of 12-15 reps per arm. Rest 45s. For strength, use 8-10 reps per arm. For muscle growth, perform 12-15 reps per arm. For endurance, complete 15-20 reps per arm.
The Behind-Back Cable Lateral Raise typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Behind-Back Cable Lateral Raise include: Cable Lateral Raise, Lateral Raise. These exercises target similar muscle groups as the Behind-Back Cable Lateral Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Use appropriate weight.
- Don't overstretch.