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Exercises › Shoulders › Bent Over Low-Pulley Side Lateral

Bent Over Low-Pulley Side Lateral

Bent Over Low-Pulley Side Lateral is a beginner isolation cable exercise that mainly works your shoulders, with help from your lower back, upper back and traps.

💪 Shoulders🏋️ Cable📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Bent Over Low-Pulley Side Lateral: starting position
Starting position
Bent Over Low-Pulley Side Lateral: end position
End position

How to do the bent over low-pulley side lateral

  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

Primary: ShouldersSecondary: Lower backSecondary: Upper backSecondary: Traps

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Bent Over Low-Pulley Side Lateral alternatives

Exercises that train the same main muscle, including options with other equipment.

Lateral RaiseDumbbell · BeginnerCar DriversBarbell · BeginnerCable Lateral RaiseCable · BeginnerReverse Machine FlyesMachine · BeginnerBand Pull ApartBand · BeginnerFront Plate RaiseOther · Intermediate

FAQ

What muscles does the bent over low-pulley side lateral work?

It mainly works your shoulders; your lower back, upper back and traps assist.

How many sets and reps of bent over low-pulley side lateral should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the bent over low-pulley side lateral good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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