Bent Over Low-Pulley Side Lateral
How to do the Bent Over Low-Pulley Side Lateral with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Lower Back, Mid Back, Traps
Cable
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.
Log it, see it on your body.
Every Bent Over Low-Pulley Side Lateral set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
More shoulders exercises
Bent Over Low-Pulley Side Lateral: common questions
What muscles does the Bent Over Low-Pulley Side Lateral work?
The Bent Over Low-Pulley Side Lateral primarily works the Shoulders. It also recruits the Lower Back, Mid Back and Traps as supporting muscles.
Is the Bent Over Low-Pulley Side Lateral suitable for beginners?
Yes. The Bent Over Low-Pulley Side Lateral is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Bent Over Low-Pulley Side Lateral?
To do the Bent Over Low-Pulley Side Lateral you'll need a cable machine.
Is the Bent Over Low-Pulley Side Lateral a compound or isolation exercise?
The Bent Over Low-Pulley Side Lateral is an isolation exercise, it targets the shoulders through a single joint, which makes it useful for focused, targeted work.
How do I do the Bent Over Low-Pulley Side Lateral with correct form?
Select a weight and hold the handle of the low pulley with your right hand. Follow the full step-by-step above for the complete movement.
Log your Bent Over Low-Pulley Side Lateral sets, free.
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