Cable Rear Delt Row
Exercise List / Shoulders
What is a Cable Rear Delt Row?
The cable rear delt row, as its name suggests, is an upper-body compound exercise as it engages multiple muscles at once but is primarily meant to target the rear or posterior deltoids with the use of a cable machine.
How to do :
following these tips and tricks
- attach a close grip bar or a rope handle on the machine to allow the hands to be kept close together when gripping it.
- Then stand in front of the machine with the feet shoulder-width apart and the knees slightly bent.
- Grab the handles wherein both palms are facing each other, then take a step back until the arms are stretched out straight in front.
- Assure that the shoulders are down and the chest is out. Pull the handles by bending the elbow until the arms are positioned beside the body then hold this position briefly.
- In a controlled manner slowly return the arms to an extended position. Repeat this motion for the desired number of reps to complete a single set.
Benefits of the Cable Rear Delt Row
- Most workout routines often include pushing exercises that target the anterior and lateral delts, thus improving shoulder definition and muscle size in the front and side areas of the shoulder. Because of this, the posterior portion of the shoulder is often left out leading to muscle imbalance.
- The cable rear delt row makes use of a cable that is pulled toward the chest in order to activate the rear delts.
- According to a systematic review published in 2019, resistance training, such as the cable rear delt row, increases both strength and muscle hypertrophy. By increasing deltoid muscle size, the definition is enhanced in the shoulder area.
- Muscle imbalance is also addressed by the cable rear delt row by focusing on an often neglected area. While this workout is a compound workout, it focuses more on the rear delts which are not activated by the more common pushing exercises such as the bench press.
- Because muscle imbalance is addressed, muscle stability is thus improved by this exercise.
Cable Rear Delt Row – Muscles Worked
The cable rear delt row is meant to primarily target the posterior deltoids. However, this exercise also engages other shoulder muscles such as the infraspinatus, teres minor, lateral deltoid, middle and lower trapezius, and rhomboids, and arm muscles such as the brachialis and brachioradialis as synergists to the movement. The biceps brachii acts as a dynamic stabilizer together with the rotator cuff muscles.
