10 Best Cable Seated Rear Lateral Raise Alternatives for Home & Gym

The Cable Seated Rear Lateral Raise is done seated with a cable machine. Ranked closest by our scoring: the Cable Supine Reverse Fly, the Cable Cross-over Revers Fly and the Lever Seated Reverse Fly. A harder version, the Cable Rear Delt Fly, is listed below as a progression rather than a swap.

Cable Seated Rear Lateral RaiseWatch the Cable Seated Rear Lateral Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Seated Rear Lateral Raise

The steps for the Cable Seated Rear Lateral Raise itself, so you can judge how close each substitute below really is.

Delts, with traps, rhomboids · Cable · Intermediate · Isolation

  1. Sit on a bench facing the cable machine with your feet flat on the ground.
  2. Grasp the cable handles with an overhand grip and extend your arms straight in front of you.
  3. Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor.
  4. Pause for a moment at the top, then slowly lower your arms back to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Cable Seated Rear Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Cable Seated Rear Lateral Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Supine Reverse FlyPlay demonstration

    1. Cable Supine Reverse Fly

    91% match

    Delts · Beginner · Isolation

    The same equipment, done lying on your back instead.

    • Cable
    How to perform it
    1. Attach a D-handle to a low pulley cable machine and lie face down on a flat bench.
    2. Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you.
    3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor.
    4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Seated Rear Lateral Raise
    • Equipment: a cable, the same as the Cable Seated Rear Lateral Raise
    • Body position: lying on your back, not seated
  2. Cable Cross-over Revers FlyPlay demonstration

    2. Cable Cross-over Revers Fly

    90% match

    Delts · Intermediate · Isolation

    Pick this when you want to work the delts with more balance to manage.

    • Cable
    How to perform it
    1. Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
    2. Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
    3. Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
    4. 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.
    5. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Seated Rear Lateral Raise
    • Equipment: a cable, the same as the Cable Seated Rear Lateral Raise
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Cable Seated Rear Lateral Raise
  3. Lever Seated Reverse FlyPlay demonstration

    3. Lever Seated Reverse Fly

    89% match

    Delts · Intermediate · Isolation

    A good swap when you have a lever machine to work with, and it still works the delts.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
    2. Grasp the handles with an overhand grip and keep your arms slightly bent.
    3. Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
    4. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Seated Rear Lateral Raise
    • Equipment: a machine, not a cable
    • Body position: seated, the same as the Cable Seated Rear Lateral Raise
  5. Reverse Machine Flyes

    5. Reverse Machine Flyes

    88% match

    Delts · Beginner · Isolation

    A good swap when you have a machine to work with, and it still works the delts.

    • Machine
    How to perform it
    1. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
    2. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
    3. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
    4. Pause at the rear of the movement, and slowly return the weight to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Seated Rear Lateral Raise
    • Equipment: a machine, not a cable
    • Body position: seated, the same as the Cable Seated Rear Lateral Raise
  6. Cable Rear Delt Fly

    Progression

    6. Cable Rear Delt Fly

    87% match

    Delts · Intermediate · Isolation

    Pick this when you want a harder version that still works the delts.

    • Cable
    How to perform it
    1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
    2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
    3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
    4. Pause at the end of the motion before returning the handles to the start position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Seated Rear Lateral Raise
    • Equipment: a cable, the same as the Cable Seated Rear Lateral Raise
    • Body position: standing, not seated
  7. Cable Standing Cross-over High Reverse FlyPlay demonstration

    7. Cable Standing Cross-over High Reverse Fly

    87% match

    Delts · Intermediate · Isolation

    The same equipment, done standing instead.

    • Cable
    How to perform it
    1. Attach a D-handle to each side of a cable machine at shoulder height.
    2. Stand in the middle of the cable machine with your feet shoulder-width apart.
    3. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
    4. Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
    5. Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
    6. Pause for a moment at the peak of the movement, then slowly return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Seated Rear Lateral Raise
    • Equipment: a cable, the same as the Cable Seated Rear Lateral Raise
    • Body position: standing, not seated

Cable Seated Rear Lateral Raise FAQ

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.