Cable Rear Delt Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Cable
HOW TO PERFORM
- Sit at the cable row station with the feet braced on the platform and take a long bar with an overhand grip, hands well outside the shoulders.
- Sit tall with the arms straight out in front.
- Row the bar toward the neck by driving the elbows out to the sides and back, so the upper arms finish level with the shoulders.
- Squeeze the backs of the shoulders, then return under control to a full reach.
FORM TIPS
- The elbows travel out wide and high. Pulling them down past the ribs makes it a seated row for the lats.
- Keep the torso upright and still. Leaning back to finish the rep moves the work off the rear delts.
TARGET MUSCLES
Primary
- Shoulders
- Traps
Secondary
- Biceps
- Lats
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.