Cable Seated Rear Lateral Raise

enums.exercise_tag.STRENGTHenums.exercise_tag.PULL

exercise_detail.body_part: enums.body_part.SHOULDERS

exercise_detail.description

The Cable Seated Rear Lateral Raise is an isolation exercise targeting the posterior deltoids. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and promoting shoulder stability.

exercise_detail.how_to_perform

Set the cable machine to the lowest setting and attach a single handle.
Sit on a bench facing the cable machine with your feet flat on the floor.
Lean slightly forward at the hips, keeping your back straight and core engaged.
Grab the handle with one hand using a neutral grip, palm facing inward.
Start with your arm extended in front of you, slightly below shoulder height.
Keeping a slight bend in your elbow, raise your arm to the side and slightly back until it is parallel to the floor.
Pause briefly at the top of the movement, focusing on squeezing the rear deltoid.
Slowly lower the handle back to the starting position under control.
Complete the desired number of repetitions and switch arms.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Maintain a controlled motion throughout to maximize muscle engagement.
Avoid using momentum; focus on isolating the rear deltoid.
Keep your shoulders down and relaxed to prevent neck strain.
Exhale as you lift the weight and inhale as you lower it.
Ensure your movements are symmetrical on both sides for balanced development.

exercise_detail.common_mistakes

Using too much weight, leading to momentum-based movement instead of controlled muscle engagement.
Leaning too far forward or backward, causing improper alignment and reducing target muscle activation.
Shrugging shoulders during the lift, which shifts focus away from the rear deltoids to the traps.
Allowing elbows to drop below shoulder level, decreasing the range of motion and effectiveness.
Failing to maintain a slight bend in the elbows, which can strain the joints and reduce muscle focus.
Rushing through repetitions, compromising form and reducing muscle engagement.
Not keeping the chest up and core engaged, leading to a rounded back and potential strain.
Pulling with the hands instead of leading with the elbows, which diminishes rear deltoid activation.