Cable Seated Rear Delt Raise
How to do it
Starting position
- Set the cable pulley to shoulder height.
- Place a bench in front of the cable and sit up straight.
- Grab the opposite cable handles with both hands, crossing your arms.
- Keep your chest up and your back straight.
Movement
- Maintain a slight bend in your elbows.
- Spread your arms wide outward and pull back.
- Pause briefly, feeling the contraction in your rear delts.
- Slowly return to the starting position.
Breathing
Exhale as you pull your arms, and inhale as you return.
Cautions
- Using momentum can hyperextend your lower back and cause injury, so keep your body stationary.
- Bending your wrists strains the joints, so keep them straight.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
8 similar exercises
Representative exercise: Cable Bent Over One Arm Rear Lateral Raise
- Cable Bent Over One Arm Rear Lateral Raise
- Cable Crossover Reverse Fly
- Cable Seated Rear Lateral Raise
- Cable One Arm Bent Over Lateral Raise
- Cable One Arm Reverse Fly
- Cable 45 degrees Single Arm Reverse Fly
- Cable 45 degrees Single Arm Reverse Fly (Demo 2)
- Cable 45 degrees Single Arm Reverse Grip Reverse Fly
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
Related exercises
Cable Rear Delt FlyHarderCable 45 degrees Reverse Grip Reverse FlyHarderDumbbell Lying Rear Lateral RaiseSimilar exerciseReverse Pec Deck FlySimilar exerciseBarbell Rear Delt RaiseSimilar exerciseResistance Band 90° External RotationSame 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.