Posterior Raise - Cable Rope

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Rear Shoulders Biceps Lats Traps Strength High Low Cable Machine Cable Rope Attachment Pull Compound Gym

Purpose: This exercise strengthens the rear deltoid muscle area.

Benefits: This exercise isolates the posterior delt muscle.

Stand with your feet about shoulder-width apart facing a high pulley machine. Hold a rope handle with palms facing inward. Lean back slightly, with your arms outstretched. This is the starting position. Pull the rope handle towards your upper chest. Your elbows should flare out to the sides and the center of the rope should touch your upper chest. Exhale during this movement. Let the cable slowly return to the starting position. Inhale during this movement. Repeat for the required number of repetitions.


The posterior (rear) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It is typically used in tandem with the back muscles during upper body pulling exercises.

Step 1

Stand facing a high pulley machine holding a rope handle, arms outstretched.

posterior-raise-cable-rope-step-0

Stand with your feet about shoulder-width apart facing a high pulley machine. Hold a rope handle with palms facing inward. Lean back slightly, with your arms outstretched. This is the starting position.

Step 2

Pull the rope towards your upper chest, letting your elbows flare out.

posterior-raise-cable-rope-step-1

Pull the rope handle towards your upper chest. Your elbows should flare out to the sides and the center of the rope should touch your upper chest. Exhale during this movement.

Step 3

Return the cable slowly to the starting position

posterior-raise-cable-rope-step-2

Let the cable slowly return to the starting position. Inhale during this movement. . Hold a rope handle with palms facing inward. Lean back slightly, with your arms outstretched.