General exercise guide
Behind-Back Cable Lateral Raise
Save
Primary
Shoulders
Secondary
Traps
Equipment
Cable
Difficulty
Intermediate
Type
Pull
See how Behind-Back Cable Lateral Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Coaching Note
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
Browse all shoulders exercises
Also targets: traps
Want Ely to consider Behind-Back Cable Lateral Raise for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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 an upper-body pulling movement like the Behind-Back Cable Lateral Raise, this mistake can shift work away from your Side shoulders. Keep your torso stable and guide the load through the intended pulling path.
Using too much weight.
Loading more weight than you can control on the Behind-Back Cable Lateral Raise often creates compensations that shift work away from your Side shoulders. Reduce the load until each rep follows the intended path.
Poor positioning for optimal results.
On an upper-body pulling movement like the Behind-Back Cable Lateral Raise, this mistake can shift work away from your Side shoulders. Keep your torso stable and guide the load through the intended pulling path.
Is the Behind-Back Cable Lateral Raise right for you?
Intermediate lifters looking to progress their training.
Programming examples for Behind-Back Cable Lateral Raise
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength8-10 reps per arm
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth12-15 reps per arm
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance15-20 reps per arm
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps per arm. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
Where Behind-Back Cable Lateral Raise fits in your workout
This is one example of how Behind-Back Cable Lateral Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Overhead Press4 × 8
- Lateral Raise3 × 12
- Behind-Back Cable Lateral Raise3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Behind-Back Cable Lateral Raise?
Other Variations
- Standing Behind-Back Lateral
Want a plan you do not have to piece together?
Share your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Related Content
Safety Notes
- Use appropriate weight.
- Don't overstretch.