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Standing Low-Pulley Deltoid Raise

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Shoulders, with support from Forearms. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Push

Primary muscles: Shoulders Secondary muscles: Forearms

How to perform Standing Low-Pulley Deltoid Raise

  1. Step 1. Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
  2. Step 2. Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
  3. Step 3. Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
  4. Step 4. Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
  5. Step 5. Repeat for the recommended amount of repetitions.
  6. Step 6. Switch arms and repeat the exercise.

Frequently asked questions

Which specific part of the shoulder does the standing low-pulley raise target?

This exercise primarily isolates the lateral deltoid. The constant tension of the cable provides a consistent stimulus throughout the entire range of motion.

Where should the cable pass in relation to your body for optimal form?

Position the cable so it runs behind your legs to create a better line of pull for the lateral deltoid. This setup helps maintain tension at the bottom of the movement.

What is a common mistake to avoid during the concentric phase?

Avoid using momentum or shrugging the weight up with the traps. Keep the shoulder blades depressed and focus on leading the movement with the elbow.

How can a beginner modify this exercise if the cable weight feels unstable?

Beginners can perform the movement with a light dumbbell to build basic coordination. Once the path of motion is stable, transition to the cable for increased time under tension.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 12 to 15 repetitions using a controlled tempo. Focus on the mind-muscle connection rather than moving heavy loads.

Sample sets & reps for Standing Low-Pulley Deltoid Raise

  • 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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