Exercise

Bent Over Low-Pulley Side Lateral

Also known as: bent over cable lateral raise, low pulley rear delt raise, cable rear delt fly bent over, single arm rear delt cable raise

Bent Over Low-Pulley Side Lateral — position 2

Bent Over Low-Pulley Side Lateral is a isolation exercise for the shoulders. Main target: posterior deltoid. Also works: middle back, traps and lower back. Equipment: cable.

EquipmentCable

TypeIsolation

MovementPull

CategoryStrength

Muscles worked

Primary

Posterior deltoid

Secondary

Middle back Traps Lower back

How to do it

Select a weight and hold the handle of the low pulley with your right hand.
Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
Slowly lower the weight back to the starting position as you breathe in.
Repeat for the recommended amount of repetitions and repeat the movement with the other arm.