Behind-the-Back Cable Lateral Raise
Also known as: Cable Lateral Raise Behind the Back, Behind-Back Cable Side Raise, Behind-the-Back Cable Side Raise
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Set a single handle on the low pulley and stand side-on to the machine.
- Reach the hand farther from the machine behind your back and take the handle, so the cable runs behind your hips.
- Step away until there is tension and stand tall with a slight bend in the elbow.
- Raise the arm out to the side until the hand reaches shoulder height.
- Lower slowly until the hand is back beside your hip; finish the set and switch sides.
Cues
- Lead with the elbow rather than the hand.
- Let the shoulder blade stay low through the whole lift.
- The cable keeps tension at the bottom, so do not rush that part.
Common mistakes
- Swinging the torso to start the lift.
- Raising the hand above shoulder level and shrugging.
- Choosing a weight heavy enough to pull you off balance.