How to Sculpt your shoulders with cable reverse raises

Learn how to do cable reverse raises. Presented by Real Jock Gay Fitness Health & Life.

Benefits

You may not be able to see the backs of your shoulders when you look in the mirror, but that doesn't mean they don't need strengthening to balance out your shoulder development. Use a dual-cable machine to target your deltoids, focusing on the rear heads.

Muscles Worked

Shoulders (rear deltoids)

Starting Position

Stand facing away from a dual-cable machine, with single-hand attachments on each cable set at the lowest setting. (If you do not have access to a dual-cable machine, you can do this exercise using two dumbbells.) Grasp the handle of the left cable in your right hand, and the handle of the right cable in your left hand, so that the cables cross in front of you. With your feet hip distance apart, bend your knees slightly and press your hips back so that you can incline your chest forward while stabilizing through your center and legs. Your chest should be parallel to the floor, your arms extended downward with palms facing in towards each other.

Exercise

1. From the starting position, engage your core, and keep both arms straight as you bring them simultaneously up and out to the sides. At the top of your lift, your arms will be extended straight out to the side, slightly above the level of your upper back, with your palms facing the floor.

2. From the top of the lift, reverse direction and allow your arms to return to the starting position following the same trajectory. Be sure to keep your shoulder blades retracted and do not allow your hands to cross at the bottom.