Stand with the feet apart, legs slightly bent, and lean forward from the waist, keeping a flat back. Grip a handle in each hand with the cables crossed:
- Inhale and raise the arms to the side to horizontal.
- Exhale at the end of the effort.
This exercise mainly works the posterior deltoid. At the end of the movement, as the shoulder blades squeeze together, the trapezius (middle and lower portions) and the rhomboids contract.
- Single-Arm Low Pulley Bent-Over Lateral Raise: This variation involves performing the exercise with one arm at a time. This allows you to focus on each side individually and can help to correct any muscle imbalances.
- Low Pulley Reverse Fly: This variation involves pulling the cable towards your sides rather than lifting it out to the side. This targets the rear deltoids and upper back muscles in a slightly different way.
- Low Pulley Bent-Over Row: This variation involves pulling the cable towards your waist rather than lifting it out to the side. This targets the mid and lower trapezius muscles.
- Low Pulley Face Pull: This variation involves pulling the cable towards your face while standing upright. This targets the rear deltoids, upper back muscles, and rotator cuff muscles.
- Low Pulley Seated Row to Lateral Raise: This variation involves performing a seated row and then immediately lifting the weights out to the sides. This combines the benefits of a row and a lateral raise and is a great exercise for building upper back and shoulder strength.