How to do a cable rear delt row

Setup:

1. Cable Machine & Attachment: Position the pulley on a low to mid setting (around chest height). Attach a rope handle, V-bar, or straight bar.
2. Stance & Grip: Stand facing the machine, feet shoulder-width apart, knees slightly bent. Grasp the attachment with an overhand grip (palms facing down) about shoulder-width or slightly wider.
3. Body Position: Hinge forward slightly from your hips, keeping your back flat and core engaged. Your arms should be extended in front of you, creating tension in the cable.

The Lift:

1. Pull Toward You: Exhale and pull the handle towards your torso, leading with your elbows. Keep your elbows high and pointed outward.
2. Squeeze Shoulder Blades: Focus on contracting your rear deltoids and upper back muscles. Briefly hold the contraction.
3. Controlled Release: Inhale and slowly return your arms to the starting position, resisting the cable's pull. Avoid letting your shoulders round forward.

Tips:

• Elbow Position: Keep your elbows high and wide as you pull for maximum rear delt activation.
• Focus on the Back: Concentrate on pulling with your back muscles, not just your arms.
• Variations: Experiment with different attachments and grips for variety. A rope attachment allows for greater external rotation of the shoulders, which can increase rear delt activation.