# Cable Rear Delt Row

URL: https://heatsy.app/ex/cable-rear-delt-row

Also known as: Rear Delt Cable Row, Wide-Elbow Cable Row, Cable Row to Neck

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](https://heatsy.app/ex/kneeling-rope-cable-rear-delt-row)
- [Rope Cable Rear Delt Row](https://heatsy.app/ex/rope-cable-rear-delt-row)
- [Standing Rope Rear Delt Row](https://heatsy.app/ex/standing-rope-cable-rear-delt-row)

## Alternatives

- [Face Pull](https://heatsy.app/ex/face-pull)
- [Cable Reverse Fly](https://heatsy.app/ex/cable-reverse-fly)