Bentover Cable Raise

Directions:

Preperation/body position

1. Set pin to correct weight on weight stack.
2. Stand perpendicular to the cable station.
3. Bend knees, keep back straight and bend over so torso is slightly high then parallel to the ground.
4. Grasp ‘D’ handle with the hand that is furthest away from the cable station.

Excution/Movement

1. Keeping back straight and with good posture, raise the handle up perpendicular to your body. Keep arms perpendicular as possible to the body throughout the exercise to keep stress on the rear deltoids.
2. Raise the handle so that upper arms are slightly over parallel to the ground.
3. Descend slowly to the starting position.
4. Repeat for repetitions.

Comments

The bent over lateral raise is a common choice for those who are looking to directly stimulate the posterior Deltoid head.

Some people find that the cable version is a superior choice compared to that of the dumbbell bent over lateral raise. The cable will supply continuous tension to the muscle, although exercise choice is often personal preference. It is best to experiment to see what exercises suit you best.

It is important to keep arms perpendicular as possible to the body during the execution, as any closer to the body will recruit the larger latissimus dorsi muscle which will over power the posterior deltoid head to complete the movement.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.