Two-Arm Bent-Over Low-Pulley Side Lateral Raise
a.k.a. Rear Delt Cable Raise, Rear Delt Raise
Differentiation: Mechanics
This variation of side laterals is unique from other side lateral exercises. Here is how: you use a cable machine. The cable machine applies continual resistance on your middle deltoids. Maximizing resistance increases overall definition and endurance in your middle deltoids. You also perform this exercise using a bent over position. This position targets and develops your rear deltoids | along with your middle deltoids. The bent over position | also requires you to engage your core to maintain balance. Engaging your core eventually increases the overall strength of your core.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with two pulleys.
2) Set each pulley at its lowest setting.
3) Obtain two single stirrup handle attachments.
4) Clip an attachment onto the pulley hook on each side.
5) Stand in the center of the cable machine, an equal distance from each cable.
6) Grasp each handle using an overhand grip - with the opposite side's hand. Your palms should face each other.
7) Place your feet shoulder-width apart for stability.
8) Bend forward at the waist - until your upper torso is as close to parallel to the floor as is comfortably possible.
9) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your torso tight and back straight, exhale while you flex your middle delts - while raising each handle outward and upwards
3) ...until your arms are parallel with the floor.
4) Squeeze and hold for a count of two seconds.
5) Then, inhale while you allow the handles to retract downward to the starting position using a slow and controlled movement.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keeping the muscles of your torso contracted is key to maintaining pressure on the middle delts during this exercise. If you allow your torso to dip too low, you will work your rear delts; too high and you will be targeting your front delts.
Try not to swing the handles up (only use your shoulders).
Be sure your arms have a slight bend at the elbows.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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