How many sets and reps of the cable behind-the-back lateral raise should you do when you are new to the exercise?

Start with 2 to 3 sets of 12 to 15 reps per side at a light stack weight, since the behind-the-back angle is harder to control than a standard raise. Increase weight only in small steps once the arc stays clean and the torso stays still.

What can I do instead of the cable behind-the-back lateral raise without a cable machine?

Loop a resistance band around a low anchor behind you and raise the same way for similar bottom-range tension. A standard dumbbell lateral raise also trains the same middle delt, just without that same tension at the very bottom.

What is the cable behind-the-back lateral raise good for, and when should I skip it?

It's a physique-focused finisher for middle-delt shape, prized for keeping tension on through the bottom of the range. It's a poor first shoulder exercise for a beginner still learning a basic lateral raise, and a poor choice for anyone with limited shoulder internal rotation, since reaching behind the back can pinch before the pull even starts.

Intermediate

Cable Behind-the-Back Lateral Raise

Routing the cable behind the body places the side delt under tension right from a lengthened position and keeps the resistance line honest through the full arc. It is a favorite of physique athletes chasing that capped middle-delt look. Keep the loads modest and the reps clean; this is about quality tension, not ego.

Equipment: Cables
Body part: Shoulder
Type: Strength
Browse by muscle: Deltoid Middle
Browse by movement: Shoulder Raise

How to do it

1
Set a pulley to the lowest position and attach a single handle.
2
Stand side-on so the working arm is farthest from the stack, and take the handle in that hand so the cable runs behind your back.
3
Step out to create tension, hand resting near the opposite hip.
4
With a soft elbow, raise the arm out to the side and up to shoulder height.
5
Squeeze the side delt at the top for a beat.
6
Lower under control back behind the body, then repeat and switch sides.

Tips

Keep your torso upright and still; do not rotate toward the stack.
Feel for tension at the very bottom, which is the whole point of this angle.
Do not chase heavy weight at the expense of the arc.

Variations

Common mistakes

The torso leans away from the stack to create fake range at the top, instead of the arm doing the full trip on its own.
The elbow bends more as the arm rises, turning the finish into a partial, row-like motion instead of a straight-arm lateral line.
Standing too close to the stack leaves no cable tension at the bottom, so the first few inches of the pull move no weight because the plates are still resting on the stack.
The wrist rolls so the palm faces forward at the top, turning the middle delt raise into more of a front delt movement.
Grabbing the handle with the working arm crossed too far behind the back strains the shoulder into an awkward internal-rotation position before the pull even starts.

Frequently asked

How many sets and reps of the cable behind-the-back lateral raise should you do when you are new to the exercise?: Start with 2 to 3 sets of 12 to 15 reps per side at a light stack weight, since the behind-the-back angle is harder to control than a standard raise. Increase weight only in small steps once the arc stays clean and the torso stays still.
What can I do instead of the cable behind-the-back lateral raise without a cable machine?: Loop a resistance band around a low anchor behind you and raise the same way for similar bottom-range tension. A standard dumbbell lateral raise also trains the same middle delt, just without that same tension at the very bottom.
What is the cable behind-the-back lateral raise good for, and when should I skip it?: It's a physique-focused finisher for middle-delt shape, prized for keeping tension on through the bottom of the range. It's a poor first shoulder exercise for a beginner still learning a basic lateral raise, and a poor choice for anyone with limited shoulder internal rotation, since reaching behind the back can pinch before the pull even starts.

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