Do you want to target and strengthen the muscles in your back? Do you feel like other exercises like pull ups just don’t cut it for you?
Then a cable rear delt row is exactly what you need. This effective exercise will help improve posture, increase upper body strength, and give definition to your shoulders and back.
Plus, with proper form and helpful tips included in this blog post, anyone can achieve these gains!
Learn how to do the cable rear delt row safely while reaping all its benefits.
What Is the Rear Delt Row?
Do the Cable Rear Delt Row like a pro! It is a weight training exercise that focuses on the posterior shoulder muscles, mainly the rear deltoid.
Start by standing with feet shoulder-width apart and holding a cable or resistance band in both hands. Bend from your hips until your torso is almost parallel to the ground. Pull the cable towards your chest while squeezing your shoulder blades and exhaling. Pause, then inhale as you release the weight.
Keep your elbows tucked in during the pull and don’t lift too much weight. This exercise strengthens muscles for good posture and reduces the risk of shoulder injuries. With time and dedication, you will see significant improvements in your upper body strength and overall athletic performance.
How To Do Rear Delt Row
Struggling with the Cable Rear Delt Row? Follow these steps:
- Face the cable machine and grab the rope attachment.
- Place feet shoulder-width apart with a slight bend in your knees.
- Lean forward slightly and engage your core.
- Pull the rope towards you till your hands reach your waist, keeping elbows close.
- Pause, then release back.
This exercise mainly targets the rear deltoid muscles, but also works on other muscle groups in your upper and lower back. It helps with shoulder mobility, posture, and stability.
Focus on squeezing shoulder blades together and keeping elbows close to your body for optimal results.
So don’t wait – add the Rear Delt Row to your routine and fly towards stronger back and better posture!
Rear Delt Row Benefits
The Rear Delt Row is a great exercise. It has multiple benefits!
- Builds stronger, defined shoulders. It targets the rear delts and grows shoulder muscles.
- Improves posture. When doing the Rear Delt Row, your mid-back and shoulder blades are engaged, leading to better posture.
- Increases upper body endurance. Practicing Rear Delt Rows boosts upper body endurance.
- Decreases injury risks. This workout strengthens the rotator cuff muscles around the shoulders, lowering injury risks.
Don’t miss out on these advantages. Get proper form techniques and equipment modifications. Incorporate this workout into your fitness routine to feel the changes in no time! Get ready for the Rear Delt Row: Muscles Worked and feel the burn!
Rear Delt Row: Muscles Worked
Eat your veggies to save money – and don’t miss out on the benefits of the Cable Rear Delt Row! This compound exercise targets the rear deltoid muscles in your upper back. When doing this exercise, it’s important to keep proper form: back straight, elbows close to the sides, and pulling the cable towards your body.
Benefits of the Cable Rear Delt Row include:
- Developing Rear Deltoids
- Improving Posture
- Burning Calories
- Reducing Injury Risk
- Having Variation
Incorporate this exercise into a balanced workout routine that includes exercises for all major muscle groups. Increase weight and reps regularly to get stronger. Doing the Cable Rear Delt Row will help you achieve stronger shoulders, improved posture, and reduced injury risk.
The Best Rear Delt Row Alternatives
Are you searching for exercises that can help strengthen your rear delts? Here are some top-notch alternatives to the standard delt row.
These exercises target the rear delts, while also engaging other muscles – traps and rhomboids, for instance. Mixing up your routine with these alternatives can lead to great results, and prevent boredom.
To get the most out of your workout, you can switch up your grip position, add pauses between reps, and increase weight. If you want to specifically isolate the rear delt muscles, then use lighter weights and focus on squeezing the shoulder blades together.
Remember to adjust resistance, repetitions, and sets according to your fitness level. So, start exploring these exercises and see which one works best for you. With the right challenge, weight increase and consistency, you’ll achieve the results you desire in no time! Get ready to feel like a superhero with this chest-supported rear delt row!
1. Chest-Supported Rear Delt Row
Ready to target your rear delts, upper back, and traps? Chest-supported rear delt rows are the answer!
This exercise is done lying on an incline bench with chest supported and feet flat.
- Hold a cable in each hand, arms bent, and pull towards waist.
- Squeeze shoulder blades together.
- Then extend arms and go back to starting position.
Not just for muscles, this exercise also helps with posture and shoulder injury prevention.
Research shows that this exercise can increase strength and muscular endurance. So, get ready for some serious posterior delt action with the cable rear delt row! Who needs a neck anyway?
2. Cable Rear Delt Row
Cable Rear Delt Row – A Unique Exercise for Deltoids!
Bodybuilders first invented this exercise to target their deltoids. It has since become a popular strength training exercise! Here’s how to do it:
- Stand with feet shoulder-width apart in front of a cable machine with a straight bar attached.
- Bend knees slightly and lean forward at hips, maintaining a straight back. Grasp bar with both hands using an overhand grip.
- Pull bar towards chest, squeezing shoulder blades together.
- Pause briefly, then release bar slowly until arms are fully extended.
- Repeat motion for several reps, exhaling when pulling and inhaling when releasing.
- Rest for a minute or two before repeating another set of reps.
Cable machines provide constant resistance throughout each repetition – unlike free weights. For an extra posterior burn, try adding dumbbells!
3. Dumbbell Rear Delt Row
The Dumbbell Rear Delt Row exercise can benefit the rear deltoid muscles. This is an area often neglected. To do this exercise:
- Stand with feet shoulder-width apart.
- Hold dumbbells in both hands and hinge forward at hips.
- Bring upper body parallel to ground.
- Bend elbows and lift weights towards your chest, close to the body.
- Pause at the top of the movement, then slowly release back to starting position.
- Do 3 sets of 12 reps.
Avoid jerking movements, keep back flat, and core tight for stability. Doing this exercise can lead to strong and toned shoulders. This improves posture, athleticism, balance, and flexibility.
Frequently Asked Questions
What is the proper form for a Cable Rear Delt Row?
To perform a proper Cable Rear Delt Row, attach a cable handle to a low pulley cable machine, stand facing the machine, grab the handle with your left hand, take a staggered stance, keep your spine straight, and pull the handle towards your torso. Repeat on the other side.
How many sets and reps should I perform for Cable Rear Delt Rows?
It is recommended to perform three to four sets of 10-12 reps for Cable Rear Delt Rows. Make sure to rest for 60 seconds between sets.
Can Cable Rear Delt Rows be modified for beginners?
Yes, beginners can start by using a lighter weight and focusing on proper form. They can also try performing the exercise on a cable machine with a higher pulley.