Cable Rear Delt Row
Target your rear deltoids effectively with the Cable Rear Delt Row. This exercise isolates the back of your shoulders, improving posture and upper body
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Rear Delt Row
Cable Standing Rear Delt Row (with rope)
Shoulders · Deltoid Posterior · Cable
Cable Standing Rear Delt Horizontal Row (with rope)
Shoulders · Deltoid Posterior · Cable
Cable Rear Delt Row (with rope)
Shoulders · Deltoid Posterior · Cable
Cable Rear Delt Row (parallel bar)
Shoulders · Cable
Description
A Cable Rear Delt Row is an exercise for the shoulder muscles. It involves pulling a weight with both hands towards the upper body while keeping the torso stationary.
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How to do Cable Rear Delt Row
- 01Setup
Set the cable pulley to chest height and attach a rope handle or straight bar. Stand facing the machine, taking a step back to create initial tension.
- 02Setup
Grasp the handle with an overhand grip, hands close together for a rope, or shoulder-width for a bar. Soften your knees, hinge slightly at the hips, and allow your shoulders to protract forward.
- 03
Initiate the pull by driving your elbows back and wide, focusing on squeezing your rear deltoids. Keep your torso stable and avoid shrugging your shoulders.
- 04
Continue pulling the handle towards your upper chest or face, ensuring your elbows travel past your body's midline. Exhale as you reach the peak contraction.
- 05
Slowly extend your arms, controlling the weight as it returns to the starting position, allowing your shoulder blades to protract fully. Inhale during this eccentric phase.
Tips
- Focus on driving your elbows out and back, rather than just pulling with your hands, to better engage the rear deltoids.
- Maintain a slight forward lean throughout the movement to keep constant tension on the rear deltoids and prevent the traps from dominating.
- Allow your shoulder blades to protract fully at the start of each rep to maximize the stretch on the rear deltoids, and retract them powerfully at the peak contraction.
- Use a lighter weight to ensure strict form and a strong mind-muscle connection, which is crucial for targeting smaller muscles like the rear delts.
Common mistakes
- Jerking the weight with momentum instead of controlled muscle contraction leads to less rear delt activation; reduce the weight and focus on a smooth, deliberate pull.
- Shrugging the shoulders up towards the ears means the traps are overcompensating; consciously depress your shoulder blades throughout the movement to isolate the rear delts.
- Failing to fully protract the shoulder blades at the start of the movement reduces the range of motion; allow your shoulders to round forward slightly to get a full stretch before initiating the pull.
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Get Ellim — FreeQuestions
Is Cable Rear Delt Row good for beginners?
Cable Rear Delt Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Rear Delt Row?
You need Cable to perform Cable Rear Delt Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Rear Delt Row?
Focus on driving your elbows out and back, rather than just pulling with your hands, to better engage the rear deltoids. Maintain a slight forward lean throughout the movement to keep constant tension on the rear deltoids and prevent the traps from dominating. Allow your shoulder blades to protract fully at the start of each rep to maximize the stretch on the rear deltoids, and retract them powerfully at the peak contraction. Use a lighter weight to ensure strict form and a strong mind-muscle connection, which is crucial for targeting smaller muscles like the rear delts.
What are common mistakes when doing Cable Rear Delt Row?
Jerking the weight with momentum instead of controlled muscle contraction leads to less rear delt activation; reduce the weight and focus on a smooth, deliberate pull. Shrugging the shoulders up towards the ears means the traps are overcompensating; consciously depress your shoulder blades throughout the movement to isolate the rear delts. Failing to fully protract the shoulder blades at the start of the movement reduces the range of motion; allow your shoulders to round forward slightly to get a full stretch before initiating the pull.
Related exercises
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Shoulders · Cable
Cable Lying Upright Row
Shoulders · Cable
Cable Lying Front Raise
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Cable Y raise
Shoulders · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Kettlebell Around Head Rotation
Shoulders · Deltoid Anterior · Kettlebell
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Free · iPhone only · Available on the App Store