Cable Standing Rear-Delt Row
Target your rear deltoids! This cable row variation builds upper back strength and definition. A must-have for shoulder health & posture.
The Cable Standing Rear-Delt Row is a compound exercise that mainly works the shoulders and back, with help from the traps. You'll need: single handle attachment or cable machine.
Required Equipment
Cable Standing 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 Standing Rear-Delt Row Variations and Alternatives
How to do the Cable Standing Rear-Delt Row
Cable Standing Rear Delt Row Instructions
Single handle attachment (optional).
Positioning
Setup the Cable Machine: Adjust the pulley to the lowest setting.
Select Weight: Choose an appropriate weight that you can lift comfortably.
Stand in Front: Position yourself facing the cable machine, standing about a foot away.
Grip the Handle: Use one hand to grab the single handle or use both hands to hold the cable directly. Ensure your palms are facing each other if using a handle.
Body Position
Feet Placement: Stand with your feet shoulder-width apart. Position one foot slightly forward for balance.
Knees and Hips: Slightly bend your knees and hinge at your hips, leaning forward slightly while keeping your back straight.
Core Engagement: Tighten your core muscles for stability.
Arm Position: Extend your arms straight in front of you to hold the cable or handle.
Movement
Start Position: Begin with your arms fully extended, holding the cable in front of you.
Pull the Cable: Pull the cable towards your body, bending your elbows and bringing your hands towards your chest while keeping your elbows high. Your elbows should move out to the sides.
Squeeze Your Shoulder Blades: Focus on squeezing your shoulder blades together as you pull the cable.
End Position: Bring your hands close to your chest and pause for a moment while maintaining the squeeze in your shoulder blades.
Return to Start: Slowly extend your arms back to the starting position, maintaining control of the weight through the entire movement.
Tips
Keep your neck neutral and avoid looking up or down excessively.
Perform the exercise in a slow and controlled manner to maximize tension in the rear deltoids.
Avoid swinging your body; the movement should come from your arms and shoulders.
Repetitions
Perform 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets. Adjust weight as necessary to maintain good form.
Cable Standing Rear-Delt Row FAQs
What muscles does the Cable Standing Rear-Delt Row work?
The Cable Standing 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 Standing Rear-Delt Row?
Single handle attachment or cable machine.
Is the Cable Standing 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 Standing Rear-Delt Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Standing Rear-Delt Row variations and alternatives?
Similar exercises include the Band Standing Rear-Delt Row, Barbell Bent-Over Row, Bodyweight Rear-Delt Circle and Cable Reverse 45-Degree Fly.
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