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Bent-over cable rear raise

Hinged at the waist with the free hand on the thigh, one arm rises out to the side against a low pulley until level with the back: the cable reverse fly ACE rates intermediate; bent-over raises are Mass General's shoulder-friendly lateral raise, and loaded the rear deltoid highly in Zhu 2025.

Shoulder blades family

Bent-over cable rear raise

DemandMedium
Equipment requiredA cable machine
Muscle focusShoulders · Back

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Hinge at the waist until the trunk nears level, the free hand on the thigh, the other holding a handle from a low pulley across the body.
  2. Raise the arm out to the side, the elbow slightly bent, until it is level with the back.
  3. Lower it slowly; switch sides after the set.

Form cues

  • Keep the trunk still.
  • Start light.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders, Back.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

A cable machine

Level

Intermediate. See the easier and harder options above.

Guides that use it

Similar moves

Seated bent-over rear delt raise demonstrated on the 3D figure3D demoSeated bent-over rear delt raiseIntermediate · A dumbbell + A bench or boxBent-over reverse fly demonstrated on the 3D figure3D demoBent-over reverse flyIntermediate · A dumbbellBarbell front raise to overhead demonstrated on the 3D figure3D demoBarbell front raise to overheadIntermediate · A barbellChest-supported barbell front raise demonstrated on the 3D figure3D demoChest-supported barbell front raiseBeginner · A barbell + A bench or boxDumbbell front raise to overhead demonstrated on the 3D figure3D demoDumbbell front raise to overheadIntermediate · A dumbbellHead-supported rear delt raise demonstrated on the 3D figure3D demoHead-supported rear delt raiseBeginner · A dumbbell + A bench or box

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Questions people ask

What muscles does the Bent-over cable rear raise work?

Mainly the shoulders and back.

What equipment do I need for the Bent-over cable rear raise?

A cable machine.

Is the Bent-over cable rear raise good for beginners?

It is graded intermediate. If it is too hard right now, start with the Prone Y-T-W raises.

What is an easier alternative to the Bent-over cable rear raise?

Try the Prone Y-T-W raises or the Wall angel. Both are written steps in the same progression.

How do I make the Bent-over cable rear raise harder?

Progress to the Barbell rear-delt row or the Bent-over barbell row. Follow that guide’s technique and any stated timing.