Bent Over Low-Pulley Side Lateral

Shoulders

Bent Over Low-Pulley Side Lateral

Bent Over Low-Pulley Side Lateral (Start)

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A cable lateral raise performed bent over that works the rear delts with constant tension.

Strength

Primary musclesShoulders

Secondary musclesLower Back Middle Back Traps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked13 %

Effort during a set6.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a handle to a low cable and stand to the side of the stack, gripping the handle with your far hand.
2Bend forward at the hips with a straight back.

How to perform

1Lift your arm out and up to the side, with a soft elbow.
2Stop when the arm is level with your shoulder.
3Hold a moment and feel the back of the shoulder work.
4Return slowly, finish your reps, and switch sides.