Behind-Back Cable Lateral Raise
Primary
Shoulders
Secondary
Traps
Equipment
Cable
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your shoulders, the Behind-Back Cable Lateral Raise is a solid intermediate-level pulling movement in the isolation category. Use for variety in side delt training.
Everything You Need to Know About the Behind-Back Cable Lateral Raise
The Behind-Back Cable Lateral Raise is a intermediate difficulty exercise that targets your Side shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for variety in side delt training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Behind-Back Cable Lateral Raise
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Behind-Back Cable Lateral Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use appropriate weight.
- Don't overstretch.