Instructions

1

Sit upright on the machine seat with feet flat on the floor or footrest. Grasp the cable handles with arms extended overhead, maintaining neutral spine alignment and core engagement.

2

Position hands slightly wider than shoulder-width with a pronated grip (palms facing down). Ensure shoulder blades are retracted and chest is upright before initiating the pull.

3

Slowly lower the cable handles overhead by extending the arms upward and backward in a controlled manner, allowing the shoulder joint to flex fully while maintaining core stability and avoiding excessive lower back extension.

4

Pull the cable handles down toward the torso by driving elbows down and back, retracting the shoulder blades and flexing the lats. Return to the starting position with arms extended overhead, maintaining constant tension on the latissimus dorsi throughout the movement.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESRhomboids, Trapezius, Biceps, Posterior Deltoids

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

Focusing on the Cable Seated Rear Delt Raise allows you to target the Latissimus Dorsi with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
Improves overall Shoulders stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Rhomboids, Trapezius, Biceps, Posterior Deltoids to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Seated Rear Delt Raise
Cable Cable Seated Rear Delt Raise
Banded Cable Seated Rear Delt Raise

Cable Seated Rear Delt Raise