Bent Over Low-Pulley Side Lateral

The Bent Over Low-Pulley Side Lateral isolates the Shoulders through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.

strengthbeginnercablepullisolation
Bent Over Low-Pulley Side Lateral - starting position

Starting position

Bent Over Low-Pulley Side Lateral - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Lower Back Middle Back Traps

The shoulders handles the primary load during this movement. The lower back and middle back and traps assist as stabilizers throughout the range of motion.

How to Bent Over Low-Pulley Side Lateral

  1. 1

    Select a weight and hold the handle of the low pulley with your right hand.

  2. 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. 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. 4

    Slowly lower the weight back to the starting position as you breathe in.

  5. 5

    Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

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Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

Arm Circles

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Frequently Asked Questions

What muscles does the Bent Over Low-Pulley Side Lateral work?

The Bent Over Low-Pulley Side Lateral primarily works the Shoulders. Secondary muscles include the Lower Back, Middle Back, Traps, which assist during the movement.

Is the Bent Over Low-Pulley Side Lateral good for beginners?

Yes, the Bent Over Low-Pulley Side Lateral is suitable for beginners. Start with light weight to master the 5-step form before adding load.

What equipment do I need for the Bent Over Low-Pulley Side Lateral?

You need cable to perform the Bent Over Low-Pulley Side Lateral. Most commercial gyms will have this available.

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