Rear Delt Row – Cable

  1. Attach a straight bar to a cable machine, preferably with a bench and foot rests.
  2. Sit facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
  3. Grasp the bar with an overhand grip, with your hands slightly more than shoulder-width apart.
  4. Lean forward slightly, keeping your back straight and your core engaged.
  5. Pull the bar towards your upper chest, keeping your elbows wide and out to the sides.
  6. Squeeze your shoulder blades together at the top of the movement.
  7. Slowly release the bar back to the starting position.
  8. Repeat.

Primary Muscles

  • Shoulder - Back
  • Trap

Secondary Muscles

  • Forearm - Inner
  • Lat
  • Rotator Cuff - Back
  • Shoulder - Side

Results

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Date Reps Resis. RPE

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