How To Do Cable Rear Delt Row Properly

Almost similar in technique with cable face pull, Cable Rear Delt Row differs where the pull is mainly towards the upper chest.

With different variations, most upper body muscles are activated through this exercise, and muscle build-up and development are highly achievable.

This exercise is also great for guys who want a nice-looking upper body since it has its aesthetic purpose. For that protruding trap and strong shoulder muscles, this exercise is just what you need.

HOW TO DO CABLE REAR DELT ROW PROPERLY

With the different variations for this exercise, we are going to learn how to do it while standing.

For any injuries and assistance throughout the exercise, talk to your trainer/gym instructor.

  • Set the cable pulley at shoulder – length and set the weights that best match your strength and fitness ability.
  • It is best to attach a double-grip for better motion.
  • Grab the grip with both hands extended out, palms facing each other with feet shoulder – width apart and knees slightly bent. This is your starting position.
  • Brace your core and keep a straight back. This helps you not to use your back to do the motions but your arms, so that primary muscles are activated.
  • Inhale and pull the cable towards your upper chest bringing your shoulder blades together until you feel a pinch. Elbows should be pointing out and arms in line with the shoulders, horizontally.
  • Exhale and release the cable back to the starting position still maintaining your body positioning.
  • Do 3 sets of 10 – 12 reps.

WHAT MUSCLES DO CABLE REAR DELT ROW WORK

POSTERIOR DELTOID (REAR DELTOID)

The shoulder muscle, Deltoid, mainly acts as the arm abductor, shoulder joint stabilizer and extension of your arms. The deltoid muscle has 3 parts, with the posterior deltoid as the rear deltoid that assists with arm backward movement. Doing this technique, the muscle assist in the backward movement and through the constant contractions, the muscle is activated which develops and strengthens it.

TRAPEZIUS MUSCLE (TRAPS)

The name derived from its shape, this muscle greatly occupies the upper back and it is responsible for quite a number of upper body movements. The movements range from stretching your arms, tilting your head, twisting your torso to even standing up.

Strengthening and developing the muscle increases upper body endurance, guarantees reinforced posture from the tightened muscle and injuries become minimal.

ARM MUSCLES

Since the arms are the only parts doing the movement, the push and release causes muscle activation and through constant workout, the arms develop and build up. The upper arm muscles helps in elbow flex and while stretching out, they help to hold your arms in place.

CABLE REAR DELT ROW BENEFITS

UPPER BODY DEFINITION

By developing the Traps muscles, Rear Deltoid muscle and upper arm muscles, the upper body becomes toned, strong and well defined.  Endurance during workouts and daily activities increase and body balance is improved.

POSTURE IMPROVEMENT

While doing Cable Rear Delt Row exercise, the upper back muscles are tightened and defined which assist in keeping a neutral back and a healthy spine. While bracing the core for movement, it prompts you to keep a straight back throughout the exercise which motivates the back to maintain the straight posture.

ARM DEVELOPMENT

Arm development is achieved when you keep your arms horizontal (shoulder level) throughout the exercise to effectively activate the muscles and build them up.

ALTERNATIVES TO CABLE REAR DELT ROW

DUMBBELL REAR DELT FLY

Also known as the Reverse Fly, the exercise is a resistance exercise that effectively works on the rear shoulder muscles and upper back muscles.

How to do it:

  • Choose dumbbells with weights that match your strength and endurance.
  • Stand with feet shoulder – width apart with the dumbbells at your sides.
  • In a hip hinge motion, push your hips backwards and chest outwards so that you are almost parallel to the floor.
  • Slightly bend your knees and in an overhand grip, inhale and lift the dumbbells to your sides.
  • Maintain a straight back and arms almost fully stretched out (keep a soft elbow bend).
  • Squeeze your shoulders together to fully activate the muscles around it.
  • Lower the dumbbells back to your sides but maintain the body positioning.
  • Do desired sets and reps according to your muscle strength.

CABLE FACE PULL

Almost similar to Cable Rear Delt Row exercise, the difference for cable face pull is the pulley positioning and direction of the pull.

How to do it:

  • If you are a beginner, ask for assistance from your trainer/gym instructor to help you set up the cable machine.
  • Place the cable pulley to the highest setting, use weights according to your fitness ability and take a hold of the cable attachment (it can be a rope or a bar attachment).
  • Take a few steps back to create tension at the cable by lifting off the weights from the stack.
  • Bend slightly at the knees, inhale and pull the cable attachment towards your face. Keep your arms elevated and back straight.
  • Exhale and release the cable tension by stretching out your hands back to the starting position.
  • Do 3 sets of 10- 12 reps.

 

CABLE REAR DELT ROW MISTAKES TO AVOID

ROUNDED BACK

Having a rounded back while doing this exercise can cause great harm to your back since it keeps the spine from being properly aligned and may damage it. Make sure to keep a neutral back throughout the workout since it reinforces your posture which gives you a happy spine.

LOWERING YOUR ARMS

The starting position of the exercise is when your arms are extended out and ready to pull the bar towards your chest. Lowering your arms to release some tension may feel like a sweet relief but since we are working out the upper arm, mostly the triceps, make sure to keep them straight (shoulder level) to achieve that. No pain no gain.

CONCLUSION

If you want a less challenging shoulder and upper back exercise, Cable Rear Delt Row is just the exercise you need. It is still as effective and developing as the other shoulder and upper body exercises. Be sure of results if you include it in your workout programs.