Cable Lying Bench Cross Lateral Raise

Muscles worked

Setup

1. Place a flat bench centrally between two low cable pulleys.
2. Attach D-handles to both pulleys and select a light to moderate weight.
3. Lie flat on your back on the bench and reach across your body to grab the left handle with your right hand and the right handle with your left hand.
4. Position yourself so the cables cross over your lower abdomen or hips with your arms slightly bent.

How to do it

1. Exhale as you pull the handles out and away from your body in a wide arc until your arms are parallel to the floor.
2. Maintain a slight, fixed bend in your elbows throughout the entire range of motion.
3. Inhale as you slowly lower the handles back to the starting crossed position using a controlled 2-3 second eccentric phase.
4. Stop the descent just before the weights touch the stack to maintain constant tension.

Form checklist

• Keep your head, upper back, and glutes in contact with the bench at all times.
• Lead the movement with your elbows, not your hands.
• Avoid shrugging the shoulders upward; keep your scapula depressed.
• Ensure the movement is strictly lateral, moving in line with your mid-chest.

Pro tips

• Think about 'pushing the walls away' rather than lifting the weight up to better engage the lateral deltoid fibers.
• Pause for a half-second at the top of the movement to maximize the peak contraction when the tension is highest.

Make it harder

• Implement a 4-second eccentric (lowering) phase to increase metabolic stress.
• Perform 1.5 reps by going all the way up, halfway down, back to the top, and then all the way down.

Frequently asked

What muscles does the cable lying bench cross lateral raise work?

The cable lying bench cross lateral raise primarily targets the deltoids, and also works the rotator cuff and trapezius as secondary muscles.

What equipment do you need for the cable lying bench cross lateral raise?

The cable lying bench cross lateral raise uses cable.

Is the cable lying bench cross lateral raise good for beginners?

The cable lying bench cross lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Arm CirclesBeginner · deltoids and pectorals