How to do a cable standing rear delt row

Setup:

1. Cable Machine & Attachment: Position the pulley on a high setting, around eye level. Attach a single handle or a rope.
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.
• Maintain a neutral spine: Avoid rounding your back as you pull.
• Slow and controlled: Perform each repetition with deliberate control, both in the pulling and returning phases.

Variations:

• Single-Arm Cable Rear Delt Row: Works one side at a time for better isolation.
• Band Rear Delt Row: Use a resistance band instead of a cable to perform a similar movement.