Reviewed June 2026
Behind-Back Cable Lateral Raise
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Primary
Shoulders
Secondary
Traps
Equipment
Cable
Difficulty
Intermediate
Type
Pull
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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
See where Behind-Back Cable Lateral Raise fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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
Strength8-10 reps per arm
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.
Muscle Growth12-15 reps per arm
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.
Endurance15-20 reps per arm
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.
Where Behind-Back Cable Lateral Raise fits in your workout
MySetPlan places Behind-Back Cable Lateral Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
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, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat are good alternatives to the Behind-Back Cable Lateral Raise?
Other Variations
- Standing Behind-Back Lateral
This Exercise Is in Your Plan
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Safety Notes
- Use appropriate weight.
- Don't overstretch.