Bent Over Low-Pulley Side Lateral
How to do the Bent Over Low-Pulley Side Lateral
- 1
Select a weight and hold the handle of the low pulley with your right hand.
- 2
Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
- 3
Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
- 4
Slowly lower the weight back to the starting position as you breathe in.
- 5
Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
How to program the Bent Over Low-Pulley Side Lateral
Sets and reps
As an isolation movement, the Bent Over Low-Pulley Side Lateral is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Bent Over Low-Pulley Side Lateral is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Bent Over Low-Pulley Side Lateral work?
The Bent Over Low-Pulley Side Lateral primarily targets the Shoulders. It also recruits the Lower Back, Middle Back, Traps as supporting muscles.
What equipment do I need for the Bent Over Low-Pulley Side Lateral?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Bent Over Low-Pulley Side Lateral should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
