Standing cable rear delt row
The standing cable rear delt row is an effective exercise to target the rear deltoids, while also hitting the traps, rhomboids, and biceps. This movement is typically done with moderate to high reps, aiming for 8-12 reps per set. It is often included in an upper-body or shoulder-focused workout routine to strengthen the muscles in the back of the shoulder area.
To perform this exercise, you will need access to a cable machine. Begin by setting the cable at shoulder height and then grab the handle with both hands. Step back a few feet while maintaining a straight posture and keep your arms straight in front of you. Then, pull the cable handle back towards your body while squeezing your shoulder blades together. Finally, slowly release the cable back to the starting position. Through this motion, you will be engaging the rear deltoids, traps, rhomboids, and biceps.
When doing this exercise, be sure to keep your form in check to ensure that you are targeting the right muscles. Additionally, focus on keeping your back straight and chest out. This will help you to keep the tension on the rear delts and other muscles. To increase the intensity, you can add more weight to the cable or adjust the cable height.
The standing cable rear delt row is an excellent exercise to target the back of the shoulder muscles. By keeping your form in check and focusing on squeezing the shoulder blades together, you will be able to effectively target the rear delts, traps, rhomboids, and biceps.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Cable
Benefits Of This Exercise
- The standing cable rear delt row is an excellent exercise to target the back of the shoulder muscles, allowing you to build size and definition in the shoulders, traps, and upper back.
- It encourages shoulder health and balanced development, as the cable keeps constant tension on the muscles.
- When doing this exercise, ensure your form is in check to target the correct muscles and focus on keeping your back straight and chest out.
- To increase the intensity, you can add more weight to the cable or adjust the cable height.
Step by Step Instructions For Standing cable rear delt row
- Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Variations: You can also perform this exercise using exercise bands or dumbbells. You can also perform this movement standing in front of a high pulley.
Warm Up Tips
- Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Variations: You can also perform this exercise using exercise bands or dumbbells. You can also perform this movement standing in front of a high pulley.
Standing cable rear delt row Safety Tips
- Ensure that the cable machine is set at the appropriate height, typically shoulder height, to allow for a full range of motion.
- Maintain a straight posture throughout the exercise, keeping your back straight and chest out. This will help engage the correct muscles and prevent strain on the lower back.
- Start with a weight that is manageable and allows you to maintain proper form. Gradually increase the weight as you become more comfortable with the exercise.
- Keep your arms straight in front of you and parallel to the floor throughout the exercise. This will ensure that you are targeting the rear deltoids effectively.
- As you pull the cable handle towards your body, focus on squeezing your shoulder blades together. This will engage the traps, rhomboids, and biceps, in addition to the rear deltoids.
- Exhale as you pull the cable towards your upper chest and inhale as you release the cable back to the starting position. This will help maintain proper breathing and prevent dizziness or lightheadedness.
- Perform the exercise for the recommended number of repetitions, typically 8-12 per set. Take breaks between sets to allow your muscles to recover.
- If using exercise bands or dumbbells instead of a cable machine, ensure that the resistance is appropriate for your fitness level and allows for proper form.
- If performing the exercise standing in front
Incorporating Into Other Workouts
To incorporate the standing cable rear delt row into your workouts, follow these steps:
1. Begin by setting the cable at shoulder height on a cable machine.
2. Grab the cable handle with both hands and step back a few feet while maintaining a straight posture.
3. Keep your arms straight in front of you, with your back straight and chest out.
4. Pull the cable handle back towards your body, squeezing your shoulder blades together.
5. Slowly release the cable back to the starting position.
6. Aim for moderate to high reps, typically 8-12 reps per set.
7. Include this exercise in your upper-body or shoulder-focused workout routine to strengthen the muscles in the back of the shoulder area.
8. Pay attention to your form, keeping your back straight and chest out to target the correct muscles.
9. To increase the intensity, you can add more weight to the cable or adjust the cable height.
10. You can also perform this exercise using exercise bands or dumbbells, or standing in front of a high pulley for variation.
By incorporating the standing cable rear delt row into your workouts, you will be able to build size and definition in the shoulders, traps, and upper back. Additionally, this exercise encourages shoulder health and balanced development, as the cable keeps constant tension on the muscles.