The Cable Kneeling Rear Delt Row is a strength training exercise that targets the rear deltoids, upper back, and biceps. This exercise is great for improving shoulder stability and strengthening the muscles of the upper back.
How to perform
To perform the Cable Kneeling Rear Delt Row (With Rope) exercise, follow these steps:1. Start by attaching a rope handle to a low pulley cable machine. Adjust the weight on the machine to a challenging but manageable weight.
2. Kneel down in front of the cable machine with your back straight and your knees on the ground. Grab the rope handle with both hands, palms facing each other, and arms fully extended in front of you.
3. Keep your core engaged and your back straight as you pull the rope towards your chest, leading with your elbows. Squeeze your shoulder blades together as you pull the rope towards your body.
4. Hold the peak contraction for a second before slowly releasing the rope back to the starting position. Keep control of the weight on the way back down to fully engage the muscles.
5. Repeat for the desired number of reps, making sure to keep your form and technique correct throughout the exercise.
6. Once you have completed the set, carefully release the rope handle and stand up to rest.
7. Remember to breathe continuously throughout the exercise and maintain proper form to avoid injury and get the most benefit from 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.