Cable Rear Delt Row
The Cable Rear Delt Row primarily works the Posterior Deltoid, with secondary activation of the Brachialis, Brachioradialis, Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Adductor Magnus, Biceps Brachii (Long Head), Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Maximus, Rectus Abdominis. It is a cable compound exercise at intermediate difficulty.
A cable compound pull exercise targeting the Posterior Deltoid.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid |
| Secondary | Brachialis, Brachioradialis, Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Sit slightly forward on bench or platform in order to grasp cable bar attachment. With elbow width overhand grip, straighten torso upright and slide hips back until knees are onlyslightly bent. Execution: Pull cable attachment toward upper chest, just below neck, with elbows up out to sides until elbows travel slightly behind back. Keep upper arms horizontal, perpendicular to trunk. Return until arms are extended and shoulders are stretched forward. Repeat. Comments: Elbow width is determined when elbows are raised at height of shoulders out to sides. The relatively powerfulLatissimus Dorsibecomes involved:
Alternative Exercises
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