Standing Low-Pulley Deltoid Raise
How to do the Standing Low-Pulley Deltoid Raise
- 1
Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
- 2
Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
- 3
Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
- 4
Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
- 5
Repeat for the recommended amount of repetitions.
- 6
Switch arms and repeat the exercise.
How to program the Standing Low-Pulley Deltoid Raise
Sets and reps
As an isolation movement, the Standing Low-Pulley Deltoid Raise 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 Standing Low-Pulley Deltoid Raise 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 Standing Low-Pulley Deltoid Raise work?
The Standing Low-Pulley Deltoid Raise primarily targets the Shoulders. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Standing Low-Pulley Deltoid Raise?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Standing Low-Pulley Deltoid Raise 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.
