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Cable Rear Delt Rows - Muscles Worked & Benefits

Exercise Type: Multi-joint
Primary Muscles Worked: Shoulders
Secondary Muscles Worked: Biceps, Middle Back

The rear delts are notoriously hard to work out and aren’t many people’s strongest portion of the shoulders. It is also a fast muscle to fatigue. This exercise however can add some variety to your shoulder workouts and while it does require effort to maintain posture, less effort is required than rear delt exercises involving bending forward at the hips, leaving you more time to blast the backs of your shoulders. Besides working the rear delts, this exercise also targets the biceps to flex the arm as well as the middle back.

Cable Rear Delt Rows - Exercise Workout & Technique

  • Standing in front of a cable machine, attach a rope to the upper cable attachment.
  • Hold the rope in an overhand grip, palms facing down and with your arms stretched and extended in front you.
  • Firmly plant your feet on the floor, bend your knees slightly and lean your torso back slightly. This is your starting position.
  • Exhaling, squeeze your shoulder blades together to initiate the movement and continue following this line of movement until your arms are beside you. Your elbows should be up and perpendicular to your body. Pause
  • Slowly extend your arms to allow the weight to come back to the original starting position, inhaling as you do so.
  • Repeat for the recommended number of repetitions.

Cable Rear Delt Rows - Tips & Safety

  • Ensure that your arms are up and out to the sides and almost parallel to the floor.
  • Remember to start the movement by contracting your shoulder blades to target the rear delts, rather than using your arms and back to pull the weight towards you.

Cable Rear Delt Rows - Alternatives

  • This exercise can also be performed on a low pulley attachment or using dumbbells
  • Reverse flyes and bent over lateral raises are another suitable alternative.
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