Bent Over Low-Pulley Side Lateral

How to do the Bent Over Low-Pulley Side Lateral

1. Select a weight and hold the handle of the low pulley with your right hand.
2. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
3. Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
4. Slowly lower the weight back to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	lower back, middle back, traps
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Band Pull Apart Resistance Bands Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Back Flyes - With Bands Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Dumbbell Lying Rear Lateral Raise Dumbbell External Rotation Dumbbell

Harder than the Bent Over Low-Pulley Side Lateral

One-Arm Kettlebell Split Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell

Superset the Bent Over Low-Pulley Side Lateral with

Opposing lats work — alternate sets without extra rest.

Cable Incline Pushdown lats Rope Straight-Arm Pulldown lats Straight-Arm Pulldown lats Close-Grip Front Lat Pulldown lats

Common questions

What muscles does the Bent Over Low-Pulley Side Lateral work?

The Bent Over Low-Pulley Side Lateral primarily works the shoulders, with the lower back, mid back, and traps as secondary movers. Band Pull Apart, Cable Seated Lateral Raise, and Dumbbell Lying One-Arm Rear Lateral Raise train the same muscle, across 9 equipment types.

What equipment do you need for the Bent Over Low-Pulley Side Lateral?

A Cable Machine. Without a cable machine, Band Pull Apart, Dumbbell Lying One-Arm Rear Lateral Raise, and Back Flyes - With Bands train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Bent Over Low-Pulley Side Lateral suitable for beginners?

Yes, the Bent Over Low-Pulley Side Lateral is rated beginner. One-Arm Kettlebell Split Snatch, Double Kettlebell Snatch, and One-Arm Kettlebell Snatch are the progressions from here.

Where should the Bent Over Low-Pulley Side Lateral go in a workout?

Late — the Bent Over Low-Pulley Side Lateral is isolation work, so it follows your compounds. Supersetting it with Cable Incline Pushdown and Rope Straight-Arm Pulldown cuts session time without extra rest.

Similar exercises

Band Pull Apart Resistance Bands Cable Seated Lateral Raise Cable Machine Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Low Pulley Row To Neck Cable Machine One-Arm Kettlebell Snatch Kettlebell Two-Arm Kettlebell Clean Kettlebell