Cable Rear Delt Row

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid
• Trapezius

Helps

• Infraspinatus
• Teres Minor
• Rhomboids
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Cable Station or Seated Row Machine

Technique

1. Attach a straight bar or rope to a cable at chest height, or use the seated row station.
2. Hold the handle overhand with arms extended and sit or stand tall.
3. Raise your elbows out to the sides, level with your shoulders.
4. Row the handle toward your upper chest or neck, keeping the elbows high.
5. Extend your arms slowly back to the start.

Cues

• Keep the upper arms roughly perpendicular to your body.
• Pull with the back of the shoulders, not with the biceps.
• Keep the torso still.

Common mistakes

• Letting the elbows drop toward the ribs, which turns it into a regular row.
• Leaning back to move more weight.
• Shrugging toward the ears.

Variations

• Kneeling Rope Rear Delt Row
• Rope Cable Rear Delt Row
• Standing Rope Rear Delt Row

Alternatives

• Face Pull
• Cable Reverse Fly