Cable Rear Delt Row
Expert Advice
Keep your back straight and focus on using your rear delts to pull, not your biceps.
How-to-do Steps
- Set the cable machine to a low position and attach a handle.
- Stand facing the machine, grab the handle with one hand and step back into a staggered stance.
- Pull the handle towards your face, keeping your elbow high and out to the side.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Cable Rear Delt Row primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Rear Delt Row work?
Cable Rear Delt Row primarily targets the Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Rear Delt Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Rear Delt Row suitable for beginners?
Cable Rear Delt Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
