Cable Rear Delt Row (With Rope)

How to perform

To perform the Cable Rear Delt Row with Rope, follow these step-by-step instructions:

1. Begin by setting up a cable machine with a rope attachment at a low position. Adjust the weight to a comfortable level for your fitness level.

2. Stand facing the cable machine with your feet shoulder-width apart, knees slightly bent, and a slight bend in your hips. Grab the ends of the rope with an overhand grip, palms facing each other.

3. Keeping your back straight and core engaged, pull the rope towards your chest by retracting your shoulder blades and bending your elbows. Your elbows should be pointing straight out to the sides throughout the movement.

4. Squeeze your shoulder blades together at the top of the movement, making sure to engage your rear deltoids.

5. Slowly lower the rope back to the starting position, maintaining control and resistance throughout the movement.

6. Repeat for the desired number of repetitions, aiming for 3 sets of 12-15 reps.

7. Remember to keep a smooth and controlled pace throughout the exercise, focusing on engaging the targeted muscles with each repetition.

8. To increase the intensity of the exercise, you can adjust the weight on the cable machine or perform the exercise on one arm at a time for a unilateral variation.

9. As with any exercise, it's important to use proper form and technique to prevent injury and maximize the effectiveness of the workout. Consult with a fitness professional if you are unsure about proper form or experience any discomfort during the exercise.

Equipment required

Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.