How to Do Standing Low-Pulley Deltoid Raise
Start and end of one clean rep of Standing Low-Pulley Deltoid Raise.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Forearms |
| Equipment | Cable |
| Category | Strength |
How to perform Standing Low-Pulley Deltoid Raise
- 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.
- Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
- Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
- 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.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Forearms (secondary): controls your grip and keeps the wrist steady under load.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Keep tension on the cable through the whole range — pause before the stack touches down instead of letting it crash.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Letting the stack yank the working muscle back at the end of each rep.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Standing Low-Pulley Deltoid Raise work?
Standing Low-Pulley Deltoid Raise mainly works the shoulders, with the forearms helping as secondary movers.
What equipment do I need for Standing Low-Pulley Deltoid Raise?
Standing Low-Pulley Deltoid Raise needs a cable station with the right handle attachment.
How many sets and reps should I do for Standing Low-Pulley Deltoid Raise?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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