Cable Rope Rear-Delt Rows
Strength · Beginner · Shoulders
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Shoulders
- Secondary
- Biceps, Middle Back
- Equipment
- Cable
- Force
- Pull
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Shoulders
Also works: Biceps, Middle Back
How to do it — Cable Rope Rear-Delt Rows
- 1Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- 2Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
- 3Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- 4Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- 5Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
- 6Repeat for the recommended amount of repetitions.
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