Bent Over Low-Pulley Side Lateral
Bent Over Low-Pulley Side Lateral is a beginner-level isolation in the strength category that primarily works the shoulders. It also recruits the lower back, mid back and traps. It is performed with cable.
How to do it
- 1Select a weight and hold the handle of the low pulley with your right hand.
- 2Bend 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.
- 3Raise 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.
- 4Slowly lower the weight back to the starting position as you breathe in.
- 5Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.