Rear Delt Exercise: Cable High Pulley Lateral Extension

The Cable High Pulley Lateral Extension, sometimes referred to as the “Wolverine,” is one of the best posterior chain exercises, period. The movement heavily recruits the rear deltoids, lats, middle and lower traps and rhomboids, among others. The rear delts assist with extension of the humerus (upper arm bone).

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Keep in mind the three main functions of the rear delts. It’s important to train all of them. Perform these for 2-4 sets of 10-15 repetitions, also on upper-body or pulling training sessions.

How to:

  • Remove all attachments from a cable station pulley, including the metal clip/hook.
  • Set the pulley at one of the highest settings, depending on your height.
  • Grab the ball-like ends of the pulley with your palms facing in. Grab the left pulley with your right arm, and the right pulley with your left arm.
  • Assume a square stance (feet even).
  • Extend both arms simultaneously in a diagonal direction until your arms are beside you.
  • Hold the end position for a second by squeezing your upper back muscles, creating tension, then return to the initial position in a controlled manner.
  • Repeat for the desired number of repetitions.