Cable Rear Delt Row

Cable Rear Delt Row


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Sit slightly forward on bench or platform in order to grasp cable bar attachment. With elbow width overhand grip, straighten torso upright and slide hips back until knees are only slightly bent.


Pull cable attachment toward upper chest, just below neck, 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.


Elbow width is determined when elbows are raised 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.

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