Cable Rear Delt Row
The seated rear delt row with a long rope held near its ends and pulled to the neck, the elbows out at shoulder height.
How to do it
Setup
Seated on the row bench, feet on the platform, a long rope gripped overhand near its ends, arms long.
Steps
- Row the middle of the rope toward the neck, elbows flaring at shoulder height.
- Stop when the elbows pass the line of the back, chest tall.
- Let the arms travel forward until the shoulder blades spread.
Common mistakes
Letting the elbows drop: a low elbow hands the pull to the lats; keep it level with the shoulder. Leaning back at the finish: the torso stays upright; take a lighter stack. Sliding the hands in toward the middle of the rope: hold it near the ends so the hands stay wide.
Breathing
Exhale on the pull, inhale on the return.
