Many bodybuilders, both beginner and advanced, have no idea that the movement known as cross cable laterals for shoulders even exists. Let’s take a closer look at this movement, and determine if it should have a place in our training regimen.

Q: First off, how is this movement completed?

A: It is much simpler than it looks, although many bodybuilders get this one wrong. Begin at the cable crossover machine. Instead of keeping the cable locked at the high position over your head, bring it down to the floor. Attach a one-arm handle to the cable (the same one you use for cable crossovers) and while standing upright, pull the weight up via the cable across your body.

Q: What muscle groups does this movement target?

A: Interestingly, this movement defies every other shoulder movement, which tends to stimulate the side deltoids. This exercise does not train them in any meaningful way. Cross cable laterals do stimulate the front and rear delts, however, giving from front depth and some rear thickness. Since rear thickness if a weakness in the vast majority of bodybuilders, you should probably include this movement.

Q: What set and repetition scheme should I use?

A: You definitely do not want to drop below 10 reps when completing this movement. Doing so would mean you were simply using entirely too much weight. You use cable movements such as this one because you want to draw a great deal of blood into a muscle group. This is achieved when you use long sets with light weight. You don’t want to train your shoulder tendons or joints – you want to train the heads of the deltoids. You have plenty of opportunity to ‘go heavy’ on the shoulders with your various pressing movements. Stick with 4 sets of 12 to 15 repetitions for cross cable laterals, and place it at the end of your shoulder workout directly before trap work.

Q: Are there any useful variations?

A: Most of the time, you will be puling the cable handle to the front, which will stimulate the front delts. There is a variation which allows you to stimulate the rear delts. Simply pull the weight behind your body instead of to the front. Obviously this will present you with a much shorter range of motion, but it will be one that does allow for some useful stimulation of the rear delt area.

Q: Is this a safe movement?

A: For the most part, yes. If you pull up the cable handle beyond a comfortable range in an effort to achieve some form of full range of motion, you may end up in trouble. After all, the arm wasn’t designed to go above parallel to the floor with this movement. Aside from that, you should be able to avoid any RC or AC risks commonly associated with shoulder pressing movements.

Q: Should I include this movement in my regimen?

A: You should certainly be using cross cable laterals 3 to 4 times per month if you currently have poor rear deltoids. If you do not, then you can get away with training with this movement once per month or once every six weeks. It’s a nice isolation movement which targets a common problem area – remember it should you ever need it.

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