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Cable Bent Over One Arm Rear Lateral Raise

Rear delts Upper backTraps Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Adjust the cable pulley to roughly handle height.
  2. Hold the cable handle with one hand and stand facing the pulley.
  3. Stand with your feet hip-width apart and hinge your torso forward.
  4. Brace your core so your back does not round, and look at the floor.

Movement

  1. Maintain a slight bend in your elbows and pull outward.
  2. Raise your arms, feeling your rear delts squeeze.
  3. Slowly return to the starting position while feeling the resistance.

Breathing

Exhale as you raise your arm, and inhale as you lower it.

Cautions

  • If you use momentum to pull heavy, it strains your shoulder joint, so be careful.
  • If your upper body sways, you can injure your lower back, so keep tension in your abs.

Exercise info

Primary musclesRear delts
Secondary musclesUpper back · Traps
EquipmentCable machine
Movement patternIsolation
Rep range12–20 reps (one side at a time)
8 similar exercises

Representative exercise: Cable Bent Over One Arm Rear Lateral Raise

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Cable Rear Delt FlyHarderCable 45 degrees Reverse Grip Reverse FlyHarderDumbbell Lying One Arm Rear Lateral RaiseSimilar exerciseResistance Band 90° External RotationSimilar exerciseReverse Pec Deck FlySimilar exerciseDumbbell Lying Rear Lateral RaiseSame muscle · different equipmentBarbell Rear Delt RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.