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Bent over lateral cable extensions

Muscle Groups Worked:


How to Perform This Exericse:

1) Start with one hand on the handle of a cable, your torso bent over your knees to allow for moving the arm across the chest, and feet shoulder width apart.

2) Your arm should grasp the cable straight across your body on the opposite side, in the start position.

3) Elevate the cable to the level of your shoulder, concentrating on the shoulder muscles.  Your elbow should face the ceiling in the top position.

Notes: Keep your elbow pointed straight toward the ceiling during the motion, and NOT at the floor. If your elbow does not remain upright, you will hit the lateral aspect of your deltoid and not the desired rear aspect. Delts (Shoulders) can be an easy muscle to injure, so when doing this exercise, keep in mind that lowering the weight, not using your back, and avoiding using your legs, you will have a better chance of growing the desired muscle and avoiding injury.