The cable rear delt row is a great exercise for targeting the muscles in the back of the shoulder. This exercise can be done with a cable machine or with dumbbells.
Read on to learn more about the benefits of this exercise, proper form, and tips for doing it effectively.
Why do a cable rear delt row? What are the benefits?
The cable rear delt row is a great exercise for targeting the rear delts, which are the muscles in the upper back that help you lift your arms. The cable row also works the lats, which are the muscles on the sides of your torso.
The benefits of doing a cable rear delt row include:
1) targeting the muscles in your upper back and shoulders, which can help improve posture and reduce the risk of injury;
2) increasing strength and muscle mass in your back and shoulders;
3) improving flexibility and range of motion in your shoulders;
4) burning calories and helping to reduce body fat; and
5) improving your overall fitness level.
How to do a cable rear delt row with proper form
When you perform a cable rear delt row, you want to focus on maintaining proper form. This will help to ensure that you are getting the most out of the exercise and avoiding any potential injuries.
1. Start by standing in front of the cable machine, and attaching a stirrup handle to the low pulley.
2. Step back until your arms are fully extended, and then hinge at your hips to lean forward slightly.
3. Bend your elbows to pull the handle towards your chest, keeping your shoulders down and back throughout the entire movement.
4. Pause briefly at the top of the movement, and then slowly lower the handle back to the starting position.
Tips for doing a cable rear delt row
A cable rear delt row is a great exercise to target the rear deltoids.
Here are some tips for doing it correctly:
1. Make sure you are using a weight that is challenging but still allows you to complete the desired number of reps.
2. Keep your back straight and shoulder blades pulled together throughout the entire exercise.
3. When pulling the cable, focus on squeezing your shoulder blades together and pulling the cable towards your waist.
4. Don’t allow your upper body to move forwards or backwards during the exercise.
5. Pause for a second at the top of the movement before lowering the weight back to the starting position.
6. Repeat for the desired number of reps.
How to increase the difficulty of a rear delt row
There are a few ways that you can increase the difficulty of a rear delt row. One is to add weight. You can do this by either using a weight plate or by attaching a weight to a strap or band.
Another way to increase the difficulty is to row slower. This will make the exercise more challenging because it will require more muscle endurance.
You can also try rowing with one arm at a time. This will isolate the rear delts and make the exercise even more challenging.
You can try adding instability to the exercise. This can be done by using a Bosu ball, medicine ball, or stability ball.
Exercises to complement cable rear delts rows
Here are some exercises that you can do to complement your cable rear delt rows:
Lat pull-downs: This exercise will help to build the muscles in your back.
Seated rows: This exercise will help to build the muscles in your back and shoulders.
Dumbbell shoulder press: This exercise will help to build the muscles in your shoulders.
Front delt raises: This exercise will help to build the muscles in your front shoulders.
Lateral delt raises: This exercise will help to build the muscles in your side shoulders.