Cable Rear Delt Row

The Cable Rear Delt Row is a compound exercise that primarily targets the muscles in your upper back, particularly the rear deltoids. This exercise is performed using a cable machine with a v-bar attachment. To begin the exercise, attach the v-bar to the low pulley cable and adjust the weight according to your fitness level. Stand facing the machine with your feet shoulder-width apart and knees slightly bent. Grasp the v-bar handles with an overhand grip, keeping your palms facing each other. Initiate the movement by retracting your shoulder blades, pulling the v-bar towards your belly button in a rowing motion. Focus on squeezing your shoulder blades together at the peak of the movement to activate your rear delts effectively. Keep your elbows close to your sides throughout the exercise and avoid any excessive swinging or momentum. It is crucial to maintain a neutral spine and a stable core during the Cable Rear Delt Row. Avoid arching your back or leaning excessively forward or backward. Also, always remember to breathe naturally throughout the exercise. Incorporating the Cable Rear Delt Row into your workout routine can help improve your posture, strengthen your upper back muscles, and enhance overall shoulder stability. Make sure to perform this exercise with proper form and gradually increase the weight as your strength improves.

Instructions

• Stand facing a cable machine, with a D-handle attachment set to the lowest position.
• Grip the handle with your left hand, palm facing inward.
• Bend your knees slightly, hinge forward at your hips, and keep your back straight.
• Ensure that your left arm is fully extended, and your right hand is resting on the machine for support.
• Retract your left shoulder blade and pull the handle directly towards your torso, keeping your elbow close to your body.
• Squeeze your shoulder blades together and pause for a moment at the peak contraction.
• Slowly release the tension and extend your arm back to the starting position.
• Repeat the exercise for the desired number of repetitions on your left side before switching to the right side.
• Maintain proper form throughout the exercise by engaging your core and keeping your back straight.
• Remember to exhale during the exertion phase (when pulling the handle) and inhale during the relaxation phase (when releasing the tension).

Tips & Tricks

• Maintain good posture throughout the exercise to target the rear delts effectively.
• Engage your core to provide stability and prevent swinging.
• Focus on squeezing your shoulder blades together at the top of the movement.
• Start with lighter weights and gradually increase the resistance as your rear delt strength improves.
• Ensure the cable is at chest height to properly engage the rear delts.
• Avoid using excessive momentum or jerking motions to perform the exercise.
• Don't rush the movement; perform the exercise in a slow and controlled manner.
• Allow your elbows to remain slightly bent throughout the movement to keep tension on the rear delts.
• Implement variations such as single-arm cable rear delt rows for added challenge and muscle activation.
• Combine this exercise with other compound movements to create a well-rounded shoulder workout.