Cable Rear Delt Row

Instructions

Preparation

Sit slightly forward on bench or platform. Grasp cable bar attachment with an elbow width overhand grip. Straighten lower back upright and slide hips back so knees are slightly bent.

Execution

Pull cable attachment toward neck, elbows up out to sides until elbows travel slightly behind back. Keep upper arms horizontal, perpendicular to trunk. Return until arms are extended and shoulders are stretched forward. Repeat.

Comments

Elbow width is determined when elbows are raise at height of shoulders out to sides. The relatively powerful Latissimus Dorsi becomes involved:

• if upper arm travels closer than perpendicular to the trunk
• if torso is positioned forward beyond vertical

Muscles

Target: The primary muscle intended for exercise.

• Deltoid, Posterior (Shoulder (Rear), Rear Delts)

  

   

Synergists: A muscle that assists another muscle to accomplish a movement.

• Infraspinatus (Rotatory Cuff, Back)

  

   
• Teres Minor (Rotatory Cuff, Back)

  

   
• Deltoid, Lateral (Shoulder (Side), Side Delts)

  

   
• Trapezius, Middle (Back (Upper), Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Rhomboids (Back (Middle)

  

   
• Brachialis (Arm (Side), Lower Biceps)

  

  

   
• Brachioradialis (Forearm (Upper-outer), Supinator longus (out dated))

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

  

   
• Erector Spinae (Lower Back)

• Hamstrings (Thigh (Rear)

• Gluteus Maximus (Butt, Hips (Rear), Glutes)

• Adductor Magnus (Inner Thigh)