Cable Rear Delt Row

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Instructions Preparation Sit slightly forward on bench or platform. Grasp cable bar attachment with elbow width overhand grip. Straighten lower back upright and slide hips back so knees are slightly bent. Execution Pull cable attachment toward upper chest, just below kneck, with elbows up out to sides until elbows travel slightly behind back. Keep upper arms horizontal, perpendicular to trunk. Return until arms are extended and shoulders are stretched forward. Repeat. Comments Elbow width is determined when elbows are raise at height of shoulders out to sides. The relatively powerful Latissimus Dorsi becomes involved: if upper arm travels closer than perpendicular to trunk if torso is positioned forward beyond vertical Elbows should be kept same height as shoulders when approaching upper chest. Much lighter resistance is required as Cable Seated Row.

Classification  Utility: Basic or Auxiliary  Mechanics: Compound  Force: Pull Muscles Target Deltoid, Posterior Synergists Infraspinatus Teres Minor Deltoid, Lateral Trapezius, Middle Trapezius, Lower Rhomboids Brachialis Brachioradialis Dynamic Stabilizers Biceps Brachii Stabilizers Erector Spinae Hamstrings Gluteus Maximus Adductor Magnus