10 Best Cable Seated Rear Lateral Raise Alternatives for Home & Gym
If you can’t perform the Cable Seated Rear Lateral Raise, use bent-over dumbbell rear delt fly, face pulls, band pull-aparts, prone T/Y raises, or single-arm cable reverse fly to hit the posterior delts. Cue: hinge at the hips, keep a slight elbow bend and lead with the elbow to emphasize horizontal abduction and posterior deltoid activation.
Original Exercise: Cable Seated Rear Lateral Raise
How to Perform Cable Seated Rear Lateral Raise
- Sit on a bench facing the cable machine with your feet flat on the ground.
- Grasp the cable handles with an overhand grip and extend your arms straight in front of you.
- Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Best Cable Seated Rear Lateral Raise Alternatives
1. Cable Seated Lateral Raise
84.4% MatchHow to perform this exercise
- Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
- Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
- Bend forward while keeping your back flat and rest your torso on the thighs.
- Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
- While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
2. Dumbbell Rear Lateral Raise (support Head)
77.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
3. Barbell Rear Delt Raise
76.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
4. Dumbbell Rear Lateral Raise
74.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
5. Dumbbell Incline Rear Lateral Raise
73.2% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
- Extend your arms straight down with your palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
6. Dumbbell Incline Y-raise
73.2% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
- Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
7. Dumbbell Seated Lateral Raise V. 2
71.3% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
- Keep your back straight and core engaged.
- Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
8. Dumbbell Seated Lateral Raise
71.3% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
- Keep your back straight and core engaged.
- Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
9. Cable Supine Reverse Fly
71.2% MatchHow to perform this exercise
- Attach a D-handle to a low pulley cable machine and lie face down on a flat bench.
- Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
10. Cable Cross-over Revers Fly
69.9% MatchHow to perform this exercise
- Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
- Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
- Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
- With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
- Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
Why You Might Need a Cable Seated Rear Lateral Raise Alternative
You might substitute the cable seated rear lateral raise for several reasons: no cable station, shoulder pain, travel, or a need for unilateral development. Cables provide a consistent line of pull and constant tension; switching to dumbbells or bands changes load direction and shear forces across the glenohumeral joint. Use cues like 'retract the scapula, keep the torso still, and raise through horizontal abduction' to preserve posterior delt activation and limit trap dominance. Choosing an alternative can reduce impingement by shifting emphasis to external rotation and scapular retraction while still loading the posterior deltoid and scapular stabilizers.
How to Choose the Right Substitute
Match the substitute to your limiting factor: equipment (dumbbells, bands, or bodyweight), pain patterns (avoid overhead or internal rotation), and training goal (hypertrophy vs endurance). Prioritize exercises that bias horizontal abduction and external rotation to target posterior delts; cue 'lead with the elbow, pause at peak contraction, control the eccentric' to increase time under tension. Also consider unilateral options for correcting asymmetry and use progressive overload—add reps, load, or slower tempo—to maintain posterior delt stimulus and safe scapulothoracic mechanics.
Frequently Asked Questions
What muscles does Cable Seated Rear Lateral Raise work?
The exercise primarily targets the posterior deltoid and recruits the infraspinatus and teres minor for external rotation, with the rhomboids and middle trapezius assisting scapular retraction. Cue: drive movement with the elbow to maximize posterior delt horizontal abduction and limit upper-trap takeover.
What is the best bodyweight alternative to Cable Seated Rear Lateral Raise?
Prone T and Y raises on the floor or a bench are the best bodyweight options; they emphasize horizontal abduction and scapular retraction without equipment. Cue: keep the thumbs up, squeeze the scapulae at the top, and control the lowering phase to maintain posterior deltoid activation.
Can I build muscle without doing Cable Seated Rear Lateral Raise?
Yes. You can achieve equal or greater posterior delt growth with exercises like bent-over dumbbell rear delt fly, face pulls, and band pull-aparts when you apply progressive overload. Focus on proper biomechanics—lead with the elbow, maintain scapular control, and increase load or tempo to drive hypertrophy.
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