How To Do Cable Rear Delt Row

Cable Rear Delt Row Exercise

Cable Rear Delt Row is an effective exercise for isolating the posterior muscles in the shoulders and the upper back including the traps.

This exercise places constant tension on the shoulders. It improves shoulder stability and mobility which is important in activities such swimming, gymnastics and tennis.

Cable Rear Delt Row is best used as a finisher in a shoulder or back workout.

Cable Rear Delt Row How To

  • Stand in front of a cable machine and set the rope pulley at a height where at full extension your arms would be in line with your shoulders.
  • Grab a rope pulley. Stand back around 30 centimeters or at distance where there is tension on your rear shoulders at the full extended position.
  • Assume a shoulder width stance; bend your knees, tighten your core and keep an arch on your lower back.
  • At the fully extended position, the rope pulley must be in line with your shoulders. Take a deep breath, exhale then contract your shoulders and upper back. Row the pulley rope toward your chest. Hold the position for a count of “one”.
  • Resist the weight back to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Always maintain a slight bend in your elbows to keep the biceps from initiating the row.

Pull back the scapulae blades to get a nice contraction on the rear shoulders and upper back.

Go for a deep stretch at the extended position by pushing your upper back forward.

Variations: High Cable Rear Delt Fly, Rear Delt Flys

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Cable Rear Delt Row