Bent Over Low-Pulley Side Lateral
A beginner strength exercise for the shoulders, done with a cable.
How to do the Bent Over Low-Pulley Side Lateral
- Select a weight and hold the handle of the low pulley with your right hand.
- 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.
- 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.
- Slowly lower the weight back to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Bent Over Low-Pulley Side Lateral
Cable Rear Delt FlyCable · Beginner
Cable Seated Lateral RaiseCable · Beginner
External Rotation with CableCable · Beginner
Front Cable RaiseCable · Beginner
Standing Low-Pulley Deltoid RaiseCable · Beginner
Alternating Cable Shoulder PressCable · Beginner
Cable Internal RotationCable · Beginner
Cable Rope Rear-Delt RowsCable · Beginner
Questions
What muscles does the Bent Over Low-Pulley Side Lateral work?
Mainly the shoulders, with the lower back and upper back helping.
Is the Bent Over Low-Pulley Side Lateral good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Bent Over Low-Pulley Side Lateral?
Good alternatives that train the shoulders: Cable Rear Delt Fly, Cable Seated Lateral Raise, External Rotation with Cable or Front Cable Raise.
How many sets and reps of the Bent Over Low-Pulley Side Lateral should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).