Cable Standing Rear Delt Row
Exercise Profile
Body PartShoulders
EquipmentCable
Primary MusclesDeltoid Posterior
Secondary MusclesBrachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Introduction to the Cable Standing Rear Delt Row
The Cable Standing Rear Delt Row is a strength training exercise that specifically targets the rear deltoids, improving shoulder stability and enhancing upper body strength. It's an ideal workout for both beginners and advanced fitness enthusiasts, owing to its adjustable difficulty based on weight used. Individuals may want to incorporate this exercise into their routine to improve posture, enhance muscle definition, and support overall shoulder health.
Performing the: A Step-by-Step Tutorial Cable Standing Rear Delt Row
- Grasp the bar with an overhand grip, hands shoulder-width apart, and step back a few feet to create tension on the cable.
- Keep your feet shoulder-width apart, bend your knees slightly, and lean forward from your hips, keeping your back straight.
- Pull the bar towards your chest, keeping your elbows high and parallel to the floor, and squeezing your shoulder blades together.
- Slowly return the bar to the starting position, maintaining control of the movement, and repeat the exercise for the desired number of repetitions.
Tips for Performing Cable Standing Rear Delt Row
- Control Your Movement: Avoid the temptation to use momentum or to perform the exercise too quickly. Each movement should be slow and controlled, focusing on the muscle contraction and not on the weights you're lifting. Jerky movements can lead to injuries and won't effectively target the intended muscles.
- Position of the Elbows: Your elbows should be slightly higher than your shoulders when you pull the cable towards you. This position will ensure that you are targeting the rear deltoids effectively. If your elbows are too low, you might end up working your lats instead.
- Keep your Core Engaged: This exercise is not just about your shoulders; it's a full-body exercise. Engage your core throughout the movement
Cable Standing Rear Delt Row FAQs
Can beginners do the Cable Standing Rear Delt Row?
Yes, beginners can do the Cable Standing Rear Delt Row exercise. However, it's important to start with a lighter weight to ensure proper form and prevent injury. It's also beneficial to have a trainer or experienced individual guide you through the exercise initially to ensure you're doing it correctly.
What are common variations of the Cable Standing Rear Delt Row?
- Seated Cable Rear Delt Row: This variation involves performing the exercise while seated, which can help to isolate the deltoids and reduce the involvement of other muscles.
- Single-Arm Cable Rear Delt Row: This variation involves performing the exercise with one arm at a time, which can help to correct any imbalances between the two sides of the body.
- Incline Bench Cable Rear Delt Row: This variation involves performing the exercise while lying face down on an incline bench, which can help to target the deltoids from a different angle.
- Resistance Band Rear Delt Row: This variation involves using a resistance band instead of a cable machine, which can be a more portable and versatile option.
What are good complementing exercises for the Cable Standing Rear Delt Row?
- Barbell Upright Rows: This exercise not only works the deltoids but also engages the trapezius muscles, complementing the Cable Standing Rear Delt Row by ensuring balanced development and strength in the upper body.
- Face Pulls: This exercise also targets the rear deltoids and the upper back muscles, complementing the Cable Standing Rear Delt Row by reinforcing the muscle groups targeted and promoting better posture and shoulder health.
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