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Standing Low-Pulley Deltoid Raise

A beginner strength exercise for the shoulders, done with a cable.

Standing Low-Pulley Deltoid Raise: starting positionStanding Low-Pulley Deltoid Raise: finishing position
Main muscles
Shoulders
Also works
Forearms
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Push

How to do the Standing Low-Pulley Deltoid Raise

  1. Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
  2. Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
  3. Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
  4. Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms and repeat the exercise.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 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 Standing Low-Pulley Deltoid Raise

Questions

What muscles does the Standing Low-Pulley Deltoid Raise work?

Mainly the shoulders, with the forearms helping.

Is the Standing Low-Pulley Deltoid Raise 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 Standing Low-Pulley Deltoid Raise?

Good alternatives that train the shoulders: Bent Over Low-Pulley Side Lateral, Cable Rear Delt Fly, Cable Seated Lateral Raise or External Rotation with Cable.

How many sets and reps of the Standing Low-Pulley Deltoid Raise 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).