Cable One Arm Rear Delt Row


Utility: Auxiliary
Mechanics: Compound
Force: Pull



Sit slightly forward on bench or platform in order to grasp stirrup cable attachment with one hand. Straighten torso upright and slide hips back until knees are only slightly bent. Point elbow out to side.


Pull stirrup out to side, elbows up shoulder height until elbows travel slightly behind back. Allow wrist to follow elbow. Keep upper arm horizontal, perpendicular to trunk. Return until arm is extended and shoulder is stretched forward. Repeat.


The relatively powerful Latissimus Dorsi becomes involved:

  • if upper arm travels closer than perpendicular to trunk
  • if torso is positioned forward beyond vertical

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