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Strength Training · Bodybuilding

Behind-the-Body Cable Lateral Raise

The behind-the-body cable lateral raise trains the side of your shoulder by lifting one arm outward from slightly behind your hip against cable resistance.

  • Beginner
  • Isolation
  • Low injury risk
  • Rest 1 min
Video by Jeff Nippard on YouTube

How to do it

  1. Attach a single handle to the lowest pulley setting.
  2. Stand sideways with your working shoulder farther from the pulley.
  3. Grasp the handle behind your hips with your outside hand.
  4. Step away until the cable is lightly tensioned behind your legs.
  5. Position your working arm slightly behind your torso with a small bend in your elbow.
  6. Raise your arm outward, moving slightly forward as you approach shoulder height or your comfortable limit.
  7. Lower the handle slowly to the starting position.

Form cues

  • Keep your wrist straight.
  • Keep your thumb level or slightly up.
  • Breathe out as you lift.

Common mistakes

  • Swinging your torsoReduce the weight until you can lift without leaning or twisting.
  • Shrugging toward your earKeep space between your shoulder and ear rather than hiking the shoulder to finish the lift.
  • Turning the raise into a curlKeep the elbow angle unchanged throughout the repetition.

Safety

Excessive weight or letting the cable pull your arm far behind your torso can strain or irritate the shoulder. The low cable can also catch your legs during setup or exit.

  • Test the movement with a light load before increasing weight.
  • Keep the starting position shallow rather than forcing a deep shoulder stretch.
  • Keep your feet clear of the cable path.
  • Walk toward the pulley to remove tension before releasing the handle.

If reaching behind your body causes shoulder pain or you have shoulder instability, use a standard cable lateral raise with your arm beside you or seek guidance from a physiotherapist.

Muscles worked

Primary muscles

  • Side Delts

Secondary muscles

  • Traps

Equipment

  • Cable Column
  • Single Cable Handle

Sets and reps

Sets
2–3
Target
10–15 reps per arm
Rest
1 min

Choose a weight that leaves about two controlled repetitions in reserve.

Variations

Easier