Cable Rear Delt Row
CableStrength
No video available
The Cable Rear Delt Row is a strength exercise performed on a cable machine, where you grasp a rope or handle attachment at chest height, bend slightly at the hips, and pull the cable outward and back while squeezing your shoulder blades together to target the posterior deltoids. Its primary purpose is to build rear shoulder strength, improve posture, and enhance upper back stability by isolating the rear delts and supporting muscles like the rhomboids and traps. It's ideal for athletes, bodybuilders, or anyone addressing shoulder imbalances or rounding from desk work.
How to Perform Cable Rear Delt Row
- 1Attach a rope handle to the low pulley of a cable machine and select a light to moderate weight.
- 2Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged.
- 3Grasp the rope with both hands, palms facing each other, and step back to create tension in the cable while keeping a slight forward hinge at the hips.
- 4Position arms extended straight forward at shoulder height, elbows slightly bent, shoulders relaxed away from ears—this is your starting position.
- 5Exhale as you pull the rope handles back toward your face, leading with your elbows high and wide to squeeze the rear delts, thumbs pointing outward at the end.
- 6Inhale as you slowly extend your arms forward to the starting position, maintaining control without letting the weight slam.
- 7Repeat for desired reps, then switch sides if performing unilaterally.
- 8Key form tips: Keep your chest up and avoid using momentum or shrugging shoulders—focus on rear delt contraction. Common mistakes: Excessive lower back arching or pulling too low (target rear delts, not back). Maintain constant cable tension.
