Exercise guide
Cable Seated Lateral Raise
Despite the name, the source setup describes a seated bent-over rear-delt raise rather than a standard upright lateral raise. The crossed low cables pass beneath the knees while the upper arms move outward. The shoulders provide the main effort, with the middle back and traps assisting.
Training context
Benefits of the seated crossed-cable raise
Resting the torso on the thighs reduces body movement and helps isolate the outward arm path. The crossed cables also maintain resistance as the arms return beneath the body.
Both pulleys should use the same height and weight. The bench must remain centered so neither cable rubs against the legs or frame.
Technique overview
Keep the torso supported on the thighs
Sit at the edge of the bench, lean forward with a flat back, and cross the handles beneath the knees. Raise the upper arms outward until they approach shoulder height while maintaining a slight bend in the elbows. Lower slowly and avoid lifting the chest from the thighs or shrugging the shoulders.
Treat this as an overview and use a range, pace, and setup you can control.