Seated Bent-Over Cable Side Lateral Raise
a.k.a. Seated Cable Rear Delt Fly, Rear Delt Cable Fly
Differentiation: Mechanics
This variation of a Lateral Raise is unique. Here is how: you pull two cable attachments apart | from underneath your legs, | each from opposite sides of each arm. Being seated allows you to limit any momentum that would help lift the weight, | (like you might do when performing a Bent-Over Lateral Raise). Being seated forces you to engage only your middle deltoids. Using the cable machine offers a continuous amount of resistance throughout the rep. Maximizing resistance increases the overall definition of your middle deltoids.
Starting Position
To get into starting position, do this...
1) You will need a partner to perform this exercise.
2) Locate two cable machines that are about 10 feet apart.
3) Set each pulley at its lowest setting, closest to the floor.
4) Obtain two open end crossover handle attachments.
5) Clip an attachment onto a pulley hook on each side of the cable machine.
6) Center the flat bench between the two cable pulleys. Position the front of the bench so it lines up with the pulleys on either side.
7) Sit on the bench and bend forward at roughly a 20-degree angle.
8) Place your feet flat on the floor, shoulder-width apart.
9) Have your partner hand you the left handle and grasp with your right hand.
10) Repeat for the right handle, grasping it with your left hand running on the back side of your calves.
11) When grasping the opposite side handles, the cable will run along the back side of your calves.
12) ...with your palms facing inward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Hold each of the handles behind your calves with your palms facing each other and with a slight bend to your elbow.
3) Exhale as you raise your arms
4) ...until your elbows are a little above shoulder level.
5) Hold this contraction for a count of one second.
6) Then, inhale as you allow the cables to retract downward to behind your calves - using a controlled movement as you inhale.
7) Repeat reps for a full set.
8) Your partner should take the handles after you are finished - to secure the weights back onto the stack.
Proper Form
Pay special attention to following proper form by...
Try not to swing the handles up (only use your shoulders).
Be sure your arms have a slight bend at the elbows.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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