Description
A strength exercise that targets the rear deltoids. The user pulls a rope towards themselves while keeping their arms parallel to the ground.
How to Do Cable Standing Rear Delt Horizontal Row (with rope)
- 1Setup
Adjust the cable pulley to approximately shoulder height. Attach a rope handle to the cable machine.
- 2Setup
Stand facing the cable machine, grasp the rope with an overhand grip, thumbs facing up, and take a few steps back to create tension in the cable.
- 3Setup
Hinge slightly at your hips, keeping a soft bend in your knees and maintaining a neutral spine. Allow your arms to extend forward, feeling a stretch in your rear deltoids.
- 4
Initiate the pull by retracting your shoulder blades, then pull the rope handles towards your face, leading with your elbows and focusing on squeezing your rear deltoids.
- 5
Continue pulling until your elbows are flared out to the sides and slightly behind your body, with the rope splitting around your head. Exhale during this phase.
- 6
Slowly control the rope back to the starting position, allowing your shoulder blades to protract slightly and feeling the stretch in your rear deltoids. Inhale as you return.
Tips
- Focus on initiating the movement by retracting your shoulder blades, not just pulling with your biceps, to maximize rear delt engagement.
- Keep your elbows high and flared out throughout the pulling motion to ensure the rear deltoids are the primary movers and to prevent other muscles from taking over.
- Maintain a slight forward lean from your hips to align the pulling path with your rear deltoids and prevent excessive lower back arching.
- Imagine you are trying to pull your elbows directly backward and outward, rather than just pulling the rope, to better engage the target muscle.
Common Mistakes
- ×Using too much bicep or back: To fix this, focus on leading with your elbows and consciously squeezing your rear delts at the peak of the contraction, minimizing arm involvement.
- ×Rounding the upper back: Maintain a proud chest and neutral spine throughout the movement to isolate the rear deltoids effectively and prevent injury.
- ×Letting the elbows drop: Keep your elbows elevated and parallel to the floor during the pull to ensure proper rear delt activation and avoid recruiting the lats.
Variations
Cable Standing Rear Delt Row (with rope)
A strength exercise that targets the rear deltoids. The individual pulls a rope towards their chest while keeping their torso stable.
Cable Rear Delt Row (with rope)
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Cable Kneeling Rear Delt Row (with rope)
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