How to Do the Bent Over Low-Pulley Side Lateral

Beginner · Cable · Targets Shoulders, Lower Back, Middle Back, Traps

How to perform it

1. Select a weight and hold the handle of the low pulley with your right hand.
2. 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.
3. 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.
4. Slowly lower the weight back to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

Muscles worked

The Bent Over Low-Pulley Side Lateral primarily targets your Shoulders, with support from your Lower Back, Middle Back, Traps. You'll need cable.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Bent Over Low-Pulley Side Lateral slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.