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Proper Form for Cable Side Raise Behind the Back:
- Starting Position: Set the cable machine to the lowest pulley position. Stand sideways to the machine and grab the handle with the hand furthest from the machine, letting it pass behind your back.
- Stance & Posture: Stand tall with your feet shoulder-width apart, core engaged, and a slight bend in your knees. Keep your torso upright and avoid leaning.
- Raising Motion: With a slight bend in your elbow, lift the handle out to the side until your arm reaches shoulder height. Keep your wrist neutral.
- Peak Contraction: Pause briefly at the top while keeping tension in the lateral deltoid.
- Controlled Lowering: Slowly bring your arm back to the starting position without letting the weight pull you down.
- Breathing: Exhale as you lift, inhale as you lower the weight.
Common Mistakes:
- Using Momentum: Swinging the weight reduces deltoid activation. Keep the motion controlled.
- Lifting Too High: Raising the arm above shoulder height can place unnecessary strain on the shoulder joint.
- Shrugging the Shoulder: Keep your traps relaxed and focus on engaging the lateral deltoid.
- Leaning Too Much: Avoid excessive leaning, as it reduces the effectiveness of the movement.
- Using Too Much Weight: Lifting too heavy can lead to improper form and limit range of motion.
- Letting the Cable Pull You Back: Maintain core stability and control throughout the movement.
Cable Side Raise Behind the Back Tutorial
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Always consult a qualified healthcare provider or physician for specific concerns regarding your health, fitness, or nutrition. Your health is unique, and what works for one person may not be suitable for another. Use the information here responsibly and at your own discretion. Stay healthy and informed!
