Bent-Over Low-Pulley Side Lateral

intermediate · isolation

Setup

Stand beside a low pulley with the pulley on your left. Take the handle in your right hand so the cable crosses in front of your body. Bend at the hips until your torso is close to parallel with the floor, knees slightly bent, left hand resting on your left thigh for support.

Execution

Let the right arm hang straight down, feeling the cable's pull on the arm.
Exhale and raise the right arm out to the side up to about shoulder height, with a slight, fixed bend in the elbow.
Keep the torso still, without rotating to help lift the arm.
Inhale and lower the arm back to the start under control.
Finish the reps on the right, switch the cable to the left hand, and repeat.

Breathing

Exhale as you raise the arm, inhale as you lower it.

Quick cues

Torso stays still the whole set.
Raise to shoulder height, no higher.
Elbow fixed with a slight bend.
Lead with the elbow, not the hand.

Common faults

Fault: Rotating the torso to help heave the arm up
Fix: Drop the weight and brace the free hand on the thigh to lock the torso still.
Fault: Standing up gradually during the set
Fix: Lock the hip angle from the start and drop the weight if you cannot hold the bent-over position.
Fault: Raising the arm above shoulder height, shrugging the shoulder up
Fix: Stop right at shoulder height and actively pull the shoulder down before each raise.
Fault: Jerking the weight at the start instead of raising it smoothly
Fix: Start the movement slowly and build speed evenly, without jerking.

Equipment

cable

Muscle groups

shoulders, back