Cable Rope Rear-Delt Row
a.k.a. Rear Delt Row, Rear Delt Cable Row
Differentiation: Mechanics
This variation of a standing row is unique. Here is how: you pull the rope back to your neck | with your elbows flared out. You set the pulley high. This setting creates an angle that targets your rear deltoids. This exercise increases the overall definition and endurance of your rear deltoids. You also use a rope attachment for this exercise. You pull the rope ends apart at the end of the movement, | further flaring your elbows. Pulling at the end increases the contraction in your rear deltoids even more.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set each pulley at its highest setting.
3) Obtain a rope attachment.
4) Clip a rope attachment onto the pulley hook.
5) Stand facing the cable machine with your feet shoulder-width apart
6) ...and knees slightly bent.
7) Reach up to grasp the rope attachment - with your palms facing each other.
8) Your arms should be fully extended, so you body is the proper distance away from the machine.
9) ...and your elbows flared out.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you pull the rope attachment downward toward your neck.
3) ...until the ends of the rope reach your neck.
4) Hold this position for a count of one second.
5) Then, inhale as you gradually extend your arms and allow the rope to retract to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Your elbows should flare up and out as you pull.
Keep your head and back as straight as possible.
Be sure to use your shoulder muscles, not your biceps and triceps, to perform this exercise.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | GoFit Triceps Rope |
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Appearing in the Video
Nobody appears in the video.
Tip
You do not need to bend over to assume the proper starting position.