The single-arm behind-the-back cable lateral raise exercise may appear unconventional, but it’s biomechanics and unique benefits sculpt a strong and defined deltoid.
The behind-the-back cable lateral raise minimizes the involvement of other muscles, like the traps and upper back, and allows you to focus on the lateral deltoid.
Research indicates that combining lateral and frontal raises can lead to greater shoulder strength gains than just one exercise. This is because lateral raises primarily target the middle deltoid, while frontal raises emphasize the anterior deltoid.
Muscles Worked
- Primary Muscle Worked: Lateral deltoid.
- Secondary and stabilization Muscle Worked: Anterior deltoid, Rear delt, Core muscles, trapezius, supraspinatus and Forearms.
The single arm behind the back lateral raise primarily trains the middle delt; however, secondary muscles are activated differently due to changes in the humeral external and internal rotation.
How To Do Single Arm Behind The Back Cable Lateral Raise
- Attach a single handle to the lowest pulley of a cable machine.
- Stand with your side to the machine, feet shoulder-width apart.
- Reach behind your back and grab the handle with your far hand.
- Take a few steps forward to create tension in the cable. Your arm should be extended behind your back, palm facing inward.
- With a slight bend in your elbow, lift your arm laterally (to the side) until it reaches shoulder height.
- Lead with your elbow, keeping it higher than your wrist throughout the motion.
- At the peak of the lift, squeeze your shoulder muscle before slowly lowering the weight back to the starting position.
- Do 8-12 reps and repeat the same motion for the other arm.
Tips for Perfect Form
- Keep your body upright with a slight backward lean to ensure the cable remains behind your back.
- Keep your core braced and avoid twisting your torso as you lift the weight.
- Maintain a slight bend in your elbow (about 10-15 degrees). This reduces stress on the elbow joint and keeps tension on the deltoid muscle.
- Use a controlled, smooth motion on both the concentric (raising) and eccentric (lowering) phases.
- Lift your arm until it reaches shoulder height. Going higher can place unnecessary strain on the shoulder joint and reduce the focus on the deltoids.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.