Bent Over Low-Pulley Side Lateral

About This Exercise

The Bent Over Low-Pulley Side Lateral is a unilateral isolation exercise that targets the shoulder muscles, specifically the medial deltoids, from a bent-over position. This cable variation provides constant tension throughout the range of motion, helping to develop shoulder width and stability.

1Setup

1. Attach a single-handle attachment to a low-pulley cable machine. 2. Select a light to moderate weight. 3. Stand sideways to the machine, feet shoulder-width apart, knees slightly bent. 4. Grasp the handle with your outside hand (right hand if standing to the left of the machine). 5. Hinge forward at your hips, keeping your back straight and core braced, until your torso is nearly parallel to the floor. 6. Place your free hand on your thigh for support. Let the cable handle hang directly below your shoulder with a slight bend in your working arm.

2Execution

Initiate the movement by squeezing your shoulder blade slightly back and down. Keeping your elbow at a fixed, slight bend, raise your arm out to the side in a wide arc. Lead with your elbow, not your hand. Continue until your arm is parallel to the floor and aligned with your shoulder, feeling the contraction in the side of your shoulder. Avoid shrugging or rotating your torso. Pause briefly at the top, then slowly lower the weight back to the starting position over 2-3 seconds, maintaining control. Complete all repetitions on one side before switching. Perform movements with a controlled tempo: 1-2 seconds up, 1-second pause, 2-3 seconds down.

Pro Tips

• Initiate the movement by leading with your elbow, not your hand.
• Focus on squeezing the side (lateral deltoid) and rear of your shoulder at the top of the movement.
• Keep your shoulder blade slightly depressed and retracted to isolate the deltoid.
• Avoid using momentum; control the weight throughout the range of motion.