How to do the Cable Seated Rear Lateral Raise
Cable Seated Rear Lateral Raise is an intermediate single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Traps and Rhomboids.
Cable Seated Rear Lateral Raise demonstration · © GymiaFit
Cable Seated Rear Lateral Raise at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Rhomboids
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Seated Rear Lateral Raise step by step
- 1Sit on a bench facing the cable machine with your feet flat on the ground.
- 2Grasp the cable handles with an overhand grip and extend your arms straight in front of you.
- 3Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor.
- 4Pause for a moment at the top, then slowly lower your arms back to the starting position.
- 5Repeat for the desired number of repetitions.
Cable Seated Rear Lateral Raise — questions
What muscles does the Cable Seated Rear Lateral Raise work?
The Cable Seated Rear Lateral Raise primarily targets the Delts. It also recruits the Traps, Rhomboids as secondary movers.
What equipment do I need for the Cable Seated Rear Lateral Raise?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Seated Rear Lateral Raise suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Seated Rear Lateral Raise?
Cable Cross-over Reverse Fly, Cable Forward Raise, Cable Front Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Seated Rear Lateral Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.