Cable Rear-Delt Row
Strengthen your rear deltoids with Cable Rear-Delt Rows! Target your shoulders and improve posture with this effective exercise.
The Cable Rear-Delt Row is a compound exercise that mainly works the shoulders and back, with help from the traps. You'll need: exercise bench or rope attachment or cable machine.
Required Equipment
Cable Rear-Delt Row Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Cable Rear-Delt Row Variations and Alternatives
How to do the Cable Rear-Delt Row
Begin by adjusting the cable machine so that the pulleys are set at about shoulder height.
Attach a rope handle to the cable machine and select the appropriate weight on the stack.
Sit down on the bench facing the cable machine and plant your feet firmly against the footplate.
With a neutral grip, grab each end of the rope with your hands and lean slightly forward, maintaining a straight spine.
Pull the rope towards you, keeping your elbows out to the sides and squeezing your shoulder blades together.
Focus on retracting your shoulder blades and using your rear deltoids to perform the movement.
Slowly return the handle to the starting position, controlling the weight and resisting the pull of the cable.
Complete the desired number of repetitions, maintaining good form throughout.
Ensure you engage your core throughout the exercise for stability and to aid in protecting your lower back. Adjust the weight accordingly to maintain proper form while still challenging the muscle groups targeted.
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Cable Rear-Delt Row FAQs
What muscles does the Cable Rear-Delt Row work?
The Cable Rear-Delt Row mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Cable Rear-Delt Row?
Exercise bench or rope attachment or cable machine.
Is the Cable Rear-Delt Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Rear-Delt Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Rear-Delt Row variations and alternatives?
Similar exercises include the Band Bent-Over Rear Deltoid Kickback, Band Rear-Delt Row, Band Standing Rear-Delt Row and Barbell Incline Rear-Delt Row.
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