Standing Low-Pulley Deltoid Raise
A beginner isolation movement that trains the shoulders with a cable machine.
Force Type
Push
isolation
Difficulty
Beginner
isolation
Variations
0
equipment swaps
Muscles
2
primary + secondary
The verdict
Standing Low-Pulley Deltoid Raise has 6-step instructions, among the most thoroughly documented of the 127 shoulders exercises PlainExercise catalogues.
Ranked against the 127 shoulders exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#146 of 868
6 numbered source steps; the longest instruction list ranks #1.
Instruction text
#282 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Standing Low-Pulley Deltoid Raise is a beginner isolation movement that trains the Shoulders along with forearms. It requires a cable machine. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Shoulders
- Level: beginner
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Standing Low-Pulley Deltoid Raise Data Reveals · DEEP · PUSH/ISOLATION
Standing Low-Pulley Deltoid Raise opens on mechanic class: ISOLATION push work for shoulders with 1 catalogued assistant, joint involvement separates this page from isolation peers.
Among 873 exercises, 6 steps sit in the upper third (≥ 5). Longer step lists usually mean finer setup cues, not a harder movement by themselves.
Standing Low-Pulley Deltoid Raise is classified as a beginner-level isolation movement with a push force profile, primarily training the Shoulders with secondary engagement of the forearms. The canonical form requires a cable machine in the strength category. Within the shoulders cohort, 9 catalogued movements share the primary target; no alternate-equipment variations are catalogued yet.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | beginner |
| Mechanic | isolation |
| Force | push |
| Equipment | cable |
| Category | strength |
| Primary muscle | Shoulders |
| Secondary muscles | 1 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Standing Low-Pulley Deltoid Raise catalog footprint
Among 127 exercises whose primary muscle is shoulders, Standing Low-Pulley Deltoid Raise ranks #43 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for shoulders for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Standing Low-Pulley Deltoid Raise trains the shoulders as the prime mover, with 1 muscle assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Standing Low-Pulley Deltoid Raise does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- 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.
Standing Low-Pulley Deltoid Raise Documentation Depth
Standing Low-Pulley Deltoid Raise carries 6-step instructions (773 characters of Free Exercise DB text) - enough upstream detail to compare documentation depth inside the shoulders cohort, not just the taxonomy badges above. Across 127 catalogued shoulders movements, the average instruction record is 623 characters and 4.2 steps; 82 of those (64.6%) clear the same ≥500-character rich bar used here. This page ranks #36 of 127 by instruction-character length (1.24× the cohort average).
The assistant set lists 1 secondary muscle (forearms). That multi-muscle footprint is part of why a long instruction record matters: sparse Free-Exercise-DB stubs often stop at a one-line cue and never name the assistants, so their pages stay short by construction.
Among the 81 exercises that also use a cable machine, average instruction length is 786 characters; 38 of those peers are longer than this record. Equipment-matched peers are the honest comparison when you are choosing a substitute implement for the same pattern.
Other well-documented shoulders movements (same ≥500-character bar):
- Clean and Jerk (8 steps, 2,551 chars)
- Clean and Press (7 steps, 1,667 chars)
- Cable Seated Lateral Raise (7 steps, 1,233 chars)
- External Rotation (6 steps, 1,212 chars)
- Reverse Flyes With External Rotation (7 steps, 1,105 chars)
Common mistakes
- Rushing through reps before the pattern is grooved - at this stage, a slow, controlled tempo (2-3s down, 1-2s up) on Standing Low-Pulley Deltoid Raise teaches the nervous system the movement far faster than speed does.
- Cutting the range of motion short - moving the shoulders through its full safe range on Standing Low-Pulley Deltoid Raise is what most reliably separates effective reps from wasted ones.
- Using momentum instead of muscle, isolation movements like Standing Low-Pulley Deltoid Raise reward strict form. If you're swinging the weight, it's too heavy.
- Flaring elbows excessively on push movements, tucked elbows protect the shoulder joint and transfer more force into the target muscles.
- Breathing out of sync with the lift on Standing Low-Pulley Deltoid Raise - brace and inhale during the lowering phase, exhale on the exertion, especially important with a cable machine where control matters most.
Who this is for
- People new to resistance training who want to build a foundation in the movement pattern
- People who want to train the Shoulders and secondarily forearms
- People who have access to a cable machine
Who this is NOT for
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for Standing Low-Pulley Deltoid Raise; browse 8 peer shoulders exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Standing Low-Pulley Deltoid Raise feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to intermediate-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · CABLE · PUSH/ISOLATION · FLOOR
- On PUSH/ISOLATION shoulders work, warm up 5–10 minutes before loading Standing Low-Pulley Deltoid Raise; keep first sets light until the path feels automatic.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Beginners on CABLE gear: cut volume before cutting form, drop a set rather than rush reps.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Standing Low-Pulley Deltoid Raise, drawn across all muscles (not the shoulders-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (6 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (773 here).
Related exercises
Other exercises that target the Shoulders.
See all Shoulders exercises.
Using the standing low-pulley deltoid raise
A beginner isolation movement for the shoulders - here's how to put it to work.
- Train the shoulders 2–3 times a week with 48+ hours between hard sets; pair this with other shoulders movements for balanced development. All shoulders exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As an isolation movement, use it to target the shoulders directly after your compound lifts. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.