Cable Rear Delt Row Parallel Bar

Muscles worked

Setup

1. Set the cable pulley to chest height and attach a parallel grip bar (neutral grip).
2. Place a flat bench in front of the machine and sit facing the pulley with feet planted firmly on the floor.
3. Grasp the handles with a neutral grip (palms facing each other) and sit with your arms fully extended.
4. Maintain an upright posture with a slight lean back and engage your core for stability.

How to do it

1. Pull the bar toward your upper chest by driving your elbows back and slightly outward away from the torso.
2. Exhale as you pull, focusing on retracting your shoulder blades and squeezing the rear deltoids.
3. Pause for one second at the peak of the movement to maximize muscle fiber recruitment.
4. Inhale as you slowly return the weight to the starting position using a controlled 2-second eccentric tempo.

Form checklist

• Keep your elbows high and flared out to prioritize the rear delts over the lats.
• Avoid shrugging your shoulders toward your ears; keep the scapula depressed.
• Maintain a stationary torso throughout the set to prevent using momentum.
• Ensure your wrists remain neutral and do not curl the weight with your forearms.

Pro tips

• Focus on 'leading with the elbows' rather than pulling with your hands to minimize bicep involvement.
• Imagine trying to pull the handles apart as you bring the bar toward your chest to increase posterior delt activation.

Make it harder

• Implement a 3-second slow eccentric phase to increase time under tension for the upper back.
• Add a 2-second isometric hold at the point of peak contraction on every rep.

Frequently asked

What muscles does the cable rear delt row parallel bar work?

The cable rear delt row parallel bar primarily targets the deltoids and rhomboids, and also works the erector spinae, glutes, hamstrings, and trapezius as secondary muscles.

What equipment do you need for the cable rear delt row parallel bar?

The cable rear delt row parallel bar uses cable.

Is the cable rear delt row parallel bar good for beginners?

The cable rear delt row parallel bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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