WorkoutX WorkoutX
Solutions Body Scan Docs SDKs Exercises Pricing Blog
grid_view Developer Portal vpn_key Get API Key
Male model ex_275PBZ

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Shoulders · Cable

Cable Seated Rear Lateral Raise

beginnerstrength

Cable Seated Rear Lateral Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper back and forearms assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target
Delts
Body part
Shoulders
Equipment
Cable
Category
Strength
Mechanic
Isolation
Force
Push
Sets × reps
3 × 10-15
Calories / min
≈ 4.3 kcal

Primary muscles

  • Shoulders · Posterior Deltoids

Secondary muscles

  • Upper Back · Rhomboids, Trapezius
  • Forearms · Brachioradialis

How to do Cable Seated Rear Lateral Raise

  1. Sit on the edge of a bench in the middle of a cable machine with the pulleys set at the lowest position. Attach single handles to each pulley and grasp the left handle with your right hand and the right handle with your left hand, allowing the cables to cross under your thighs.
  2. Bend forward at the hips, keeping your back straight, so your chest is close to your knees.
  3. Raise both handles out to the sides until your arms are parallel to the floor, keeping a slight bend in your elbows.
  4. Slowly lower the handles back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

  • Exhale as you raise the handles and inhale as you lower them back down.
  • Ensure your feet are firmly planted on the floor for stability.
  • Focus on engaging your rear deltoids and upper back during the movement.

Cable Seated Rear Lateral Raise alternatives

Dumbbell Seated Lateral Raise exercise demonstration

Dumbbell Seated Lateral Raise

Delts · beginner
Band Seated Lateral Raise exercise demonstration

Band Seated Lateral Raise

Delts · beginner
Dumbbell Rear Lateral Raise exercise demonstration

Dumbbell Rear Lateral Raise

Delts · intermediate
Dumbbell Incline Rear Lateral Raise exercise demonstration

Dumbbell Incline Rear Lateral Raise

Delts · intermediate

More delts exercises

Dumbbell Lying Rear Lateral Raise exercise demonstration

Dumbbell Lying Rear Lateral Raise

Delts · beginner
Lateral Raise Bodyweight exercise demonstration

Lateral Raise Bodyweight

Delts · intermediate
Machine Lateral Raise exercise demonstration

Machine Lateral Raise

Delts · beginner
Plate Lateral Raise exercise demonstration

Plate Lateral Raise

Delts · intermediate
Dumbbell Lying One Arm Rear Lateral Raise exercise demonstration

Dumbbell Lying One Arm Rear Lateral Raise

Delts · beginner
Leaning Dumbbell Lateral Raise exercise demonstration

Leaning Dumbbell Lateral Raise

Delts · intermediate
Side Lateral Raise Resistance Band exercise demonstration

Side Lateral Raise Resistance Band

Delts · beginner
Laying Lateral Raise exercise demonstration

Laying Lateral Raise

Delts · intermediate

Cable Seated Rear Lateral Raise FAQ

What muscles does Cable Seated Rear Lateral Raise work?

Cable Seated Rear Lateral Raise mainly works the delts in the shoulders (Posterior Deltoids). The upper back and forearms work as secondary muscles.

What equipment do you need for Cable Seated Rear Lateral Raise?

You need a cable.

How many sets and reps of Cable Seated Rear Lateral Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Seated Rear Lateral Raise good for beginners?

Yes. Cable Seated Rear Lateral Raise is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Cable Seated Rear Lateral Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Seated Rear Lateral Raise?

Other exercises for the delts include Dumbbell Seated Lateral Raise, Band Seated Lateral Raise, Dumbbell Rear Lateral Raise and Dumbbell Incline Rear Lateral Raise.

For developers

Use Cable Seated Rear Lateral Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs 
# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_275PBZ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_275PBZ",
  "name": "Cable Seated Rear Lateral Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_275PBZ/mp4-720.mp4?…",
    "poster": "https://…/ex_275PBZ/poster.jpg?…"
  }
}