Bent Over Low-Pulley Side Lateral

Also called bent over cable rear delt raise, cable rear lateral and bent over cable fly.

Works

Shoulders, plus lower back, upper back and traps

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Select a weight and hold the handle of the low pulley with your right hand.

1. 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.
2. 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.
3. Slowly lower the weight back to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

Cues

• Hinge until torso near parallel.
• Cable crosses under the body.
• Raise out to the side, elbow soft.
• Lower slow, keep tension.

Common mistakes

• Rotating the torso.
• Pulling with the arm into a row.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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