Form cues
- Lead with the elbows
- Chest up, back flat
- Pull shoulders back
- Control the return
Exercise
Cable Rear Delt Row (with rope)
Shoulders, cable
A cable rowing variation with a rope that targets the rear delts by pulling the elbows out and back.
Target: delts. Also works: trapezius, rhomboids, biceps.
Steps
- Attach a rope to a low cable pulley and stand facing the machine.
- Grab the rope with both hands, step back to create tension, and set your feet about hip-width apart.
- Soften your knees and hinge forward slightly with a flat back and arms extended in front of you.
- Lead with your elbows and row the rope up toward your upper chest while letting the rope ends separate.
- Pause briefly as your elbows travel out and back and your shoulder blades squeeze together.
- Lower the rope under control until your arms are extended again without rounding your shoulders.
Common mistakes
- Standing fully upright and turning it into a regular cable row
- Shrugging the shoulders up toward the ears during the pull
- Pulling mostly with the hands and curling the rope in
- Rounding the upper back as the rope returns forward
Breathing
Inhale as you lower the rope forward, and exhale as you row the rope toward your upper chest.
In the app, search for Cable Rear Delt Row (with rope) and add it to a workout.