Bent-over low cable rear lateral: How to Do It, Muscles Worked

Step by step

Hinge forward, back flat, hand on your thigh for support.
Raise your arm out to the side, elbow slightly bent.
Stop at shoulder height, then lower slowly.

What you should feel

A squeeze in the back of your shoulder; your lower back and neck should not strain.

Common mistake

Swinging the body to lift the weight; slow down and use a lighter load.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Count the reps for each side.

Works

Rear shoulders

Helps

Upper back Side shoulders

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell rear delt flyRear shoulders

Band reverse flyRear shoulders

Band pull apartRear shoulders, Upper back

Barbell rear delt rowRear shoulders, Upper back

Lying rear lateral raiseRear shoulders

Reverse fly with external rotationRear shoulders

Questions

What muscles does the bent-over low cable rear lateral work?

Bent-over low cable rear lateral mainly works your rear shoulders. It also helps your upper back and side shoulders.

Can I do the bent-over low cable rear lateral at home?

Not easily, it needs this: cables. At home, try instead: dumbbell rear delt fly, band reverse fly, and band pull apart.

How many sets and reps of the bent-over low cable rear lateral?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your rear shoulders

Bent-over low cable rear lateral