Rear Delt Row

Cable Rear Delt Row Exercise

Target Muscle: Posterior Deltoid (Shoulders)

Workout Mechanics: Compound | Workout Force: Pull Exercise | Utility: Basic or Auxiliary

Stablizer Muscle: Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus

Synergists: Infraspinatus, Teres Minor, Deltoid, Lateral, Trapezius, Middle, Trapezius, Lower, Rhomboids, Brachialis, Brachioradialis

Rear Delt Row Instructions

Rear Delt Row Technique

Sit slightly forward on bench or platform. Grasp cable bar attachment with an elbow width overhand grip. Straighten lower back upright and slide hips back so knees are slightly bent.

Rear Delt Row Form

Pull cable attachment toward neck, 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 raise at height of shoulders out to sides. The relatively powerful Latissimus Dorsi becomes involved:

Related Cable Exercises
1. Rear Delt Pull
2. Rear Delt Row, One Arm
3. Rear Delt Row, Stirrups
4. Rear Lateral Raise
5. Rear Lateral Raise, One Arm
6. Seated Rear Lateral Raise
7. Standing Cross Row
8. Standing Cross Row, One Arm