Cable Rear Delt Row

Muscles involved:

Back and shoulder joint:

Arms:

Back:

The rear delt rowis an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also assist in this movement, but are activated less.

Many other muscles assist in bringing the elbows and shoulders backward, as well as maintaining the position of the torso. The latissimus dorsi plays a role in bringing the elbows backward.

The biceps brachii, brachialis, and brachioradialis assist in flexing the arm while the core, gluteal, and leg muscles work to stabilize the body.

1. Attach a wide bar, optionally a wide bar with angled handles at the ends, to the cable.
2. Sit with your feet against the footrest and your legs slightly bent.
3. Grip the bar with your hands slightly wider than shoulder-width apart.
4. Lean your torso back until it is slightly reclined.

The rear delt row closely resembles an exercise performed for the back: the barbell and dumbbell row. The main difference is the position of the elbows. To prevent turning this shoulder exercise into a back exercise, keep your elbows pointing outward rather than bringing them alongside your body.

Also avoid turning this into an exercise for the legs, glutes, and lower back by letting them assist. Try to ensure that only your arms and shoulders move during this exercise. Also do not lean farther forward when bringing the bar toward the machine and then allow the glutes and lower back to assist when pulling it back.

Keep your back straight, neither rounded nor excessively arched.

• Barbell lying rear delt row
• Dumbbell rear delt row
• Standing bent over side raise
• Seated bent over side raise