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Bent Over Low-Pulley Side Lateral

The Bent Over Low-Pulley Side Lateral primarily targets your Shoulders, with support from Lower Back, Middle Back, Traps. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Pull

Primary muscles: Shoulders Secondary muscles: Lower Back, Middle Back, Traps

How to perform Bent Over Low-Pulley Side Lateral

  1. Step 1. Select a weight and hold the handle of the low pulley with your right hand.
  2. Step 2. 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.
  3. Step 3. 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.
  4. Step 4. Slowly lower the weight back to the starting position as you breathe in.
  5. Step 5. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

Frequently asked questions

Which specific muscle groups does the bent over low-pulley side lateral target?

This exercise primarily isolates the posterior deltoid. The cable provides constant tension throughout the range of motion, which is often superior to dumbbells for this specific muscle.

What is the ideal torso position for maximum rear deltoid engagement?

Hinge at the hips until your torso is nearly parallel to the floor. Maintaining a flat back and a slight bend in the knees ensures stability and prevents the traps from taking over the movement.

What are the most common mistakes to avoid during this cable lateral raise?

Avoid using momentum or swinging the torso to lift the weight. Many lifters also pull too far back with their elbows, which shifts the load from the shoulders to the rhomboids and lats.

How should a beginner progress if the cable movement feels unstable?

Beginners can perform the movement seated on the end of a bench to stabilize the lower back. Alternatively, using a light dumbbell allows for a more natural path of motion while building base coordination.

What are the recommended sets and reps for incorporating this into a shoulder routine?

Perform 3 to 4 sets of 12 to 15 repetitions using a controlled tempo. Focus on the mind-muscle connection and a brief pause at the peak of the contraction rather than lifting heavy loads.

Sample sets & reps for Bent Over Low-Pulley Side Lateral

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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