Seated Lateral Raise (Cable)
Also called Cable Seated Lateral Raise
How to do it
Center a flat bench between two low pulleys and sit upright holding the opposite-side handle in each hand. With soft elbows, raise both arms out to shoulder height, pause, then lower slowly until the cables remain lightly tensioned.
Setup
Set both low pulleys evenly and sit centered with the cables crossing beneath or behind your legs. Hold neutral handles with straight wrists, shoulders down, and torso upright.
Where you should feel it
Across the middle shoulders as the arms rise, with the core holding the seated torso still. Neck tension means you are shrugging or lifting too high.
When to use it
Use for strict bilateral mid-delt hypertrophy with continuous tension and little opportunity to swing. Favor controlled sets of 10-20 reps.