Bent Over Low-Pulley Side Lateral

Bent Over Low-Pulley Side Lateral is a resistance exercise – rear-delt horizontal abduction exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Posterior deltoid
Secondary muscles: Middle trapezius, Rhomboids, Infraspinatus, Teres minor
Exercise type: Resistance exercise – rear-delt horizontal abduction

Exercise technique

Low pulleys
Attach handles to both low pulleys with equal loads.
Crossed grip
Take the right handle with your left hand and the left handle with your right.
Hinge
Hinge forward at your hips with soft knees and a naturally aligned back.
Start
Hold your hands crossed beneath your chest with elbows slightly bent.
Open
Exhale and raise your arms sideways toward torso level.
Rear pause
Stop at a comfortable lateral range without raising your shoulders toward your ears.
Return
Resist the cables as you slowly return to the crossed start.

Key technique points

Leave clear space for the crossed cables.
Maintain your hip hinge.
Fix elbow angle.
Open both arms along matching arcs.
Align your neck with your back.
Do not slam the stack down.

Common mistakes

Cables catching the knees

Do not rub cable paths against your legs; leave clear routes between pulleys and shoulders.

Rotating the torso

Do not turn your chest toward one opening arm; keep both shoulders level relative to the floor.

Pulling through the elbows

Do not bring handles to your ribs as in a short-arm row; retain long arms with a slight bend.

Rounding the back

Do not let cable tension collapse your lower back; maintain the hip hinge and abdominal support.

Raising the shoulders

Do not crowd your neck between your shoulders as your hands rise; finish the fly along a comfortable line.

Closing quickly

Do not let the cables pull your hands down; return to the crossed start under control.

Frequently asked questions