Behind The Back Lateral Raise (Single Arm)
The Behind The Back Lateral Raise (Single Arm) is a cable exercise that primarily targets the shoulders, with assistance from the shoulders. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Behind The Back Lateral Raise (Single Arm)
- 1Set a cable on the lowest setting, stand sideways to the machine with it behind you, and grab the handle with the hand farthest from the cable so it starts just behind your hip, feet solid and shoulder relaxed. Keep your chest up, abs gently tight, and a small bend in your working elbow.
- 2Lift your arm out to the side in a wide arc until your hand reaches about shoulder height, exhaling as you raise and pausing briefly at the top. Slowly lower the handle back down behind your hip in about 2–3 seconds while breathing in, staying smooth and avoiding any swinging or twisting of your body.
Coach tips
- Keep your shoulder down and away from your ear so the tension stays on your shoulders, not your neck.
- Use a weight that lets you move slowly and with control instead of jerking the cable up.
- Stop just before your shoulder feels pinchy or strained, and focus on feeling the side of your shoulder doing the work, not your lower back.
Train shoulders smarter
One rep, one set. Hypro turns the Behind The Back Lateral Raise (Single Arm) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Behind The Back Lateral Raise (Single Arm) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Behind The Back Lateral Raise (Single Arm) fits right into proven hypertrophy and strength templates.
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