VARIATIONS
Seated Cable Rear Delt Row
Bar pulled toward upper chest while seated facing cable machine
This compound pull targets the rear deltoids to improve shoulder stability and upper back posture. It also engages the rhomboids, traps, and side delts through a horizontal rowing motion.
HOW TO DO IT
- Sit on a bench facing the cable machine with feet flat on the floor.
- Grab the bar with an overhand grip slightly wider than shoulder width.
- Lean forward slightly and keep your torso upright with knees softly bent.
- Pull the bar toward your upper chest while driving elbows out to the sides.
- Squeeze your shoulder blades together when your hands reach your collarbone.
- Slowly extend your arms back to the starting position without rounding your shoulders.
COMMON MISTAKES
- Using momentum by swinging the torso backward.
- Pulling the bar too low toward the abdomen.
- Shrugging the traps up toward the ears.
- Bending the elbows too early instead of leading with them.
TIPS
- Lead the movement with your elbows, not your hands.
- Keep your upper arms parallel to the floor throughout the lift.
- Imagine trying to touch your elbows together behind your back.
SAFETY
- Avoid excessive forward lean to prevent lower back strain.
- Do not snap the weight stack at the end of the extension.
DETAILS
- Muscles
- Rear DeltsRhomboidsShouldersBack
- Equipment
- Cable MachineBench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Rear delt row
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Torso lean
- Leaning forward
- Grip width
- Wide
- Body position
- Seated
- Facing
- Facing the anchor
- Pulley height
- Middle
SIMILAR EXERCISES
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