Cable Standing Rear Delt Row

Muscles worked

Setup

1. Set the cable pulley to shoulder height and attach a rope or a straight bar.
2. Stand facing the machine with feet shoulder-width apart or in a staggered stance for better stability.
3. Grasp the attachment with an overhand grip, arms fully extended in front of you.
4. Step back slightly to create tension on the cable and engage your core to stabilize your torso.

How to do it

1. Exhale as you pull the attachment toward your upper chest, flaring your elbows out wide to the sides.
2. Keep your elbows high and parallel to the floor throughout the movement to maximize rear deltoid engagement.
3. Squeeze your shoulder blades together at the peak of the movement and hold for a brief pause.
4. Inhale as you slowly return the weight to the starting position using a controlled 2-3 second tempo.

Form checklist

• Keep elbows high and wide, avoiding the tendency to tuck them toward your ribs.
• Maintain a neutral spine and avoid leaning back or using momentum to pull the weight.
• Depress your shoulder blades to avoid shrugging the weight toward your ears.
• Ensure your wrists stay straight and aligned with your forearms throughout the pull.

Pro tips

• Focus on pulling with your elbows rather than your hands to better isolate the rear delts and minimize bicep involvement.
• If using a rope attachment, pull the ends of the rope apart as you reach your chest to increase the peak contraction in the posterior deltoids.

Make it harder

• Incorporate a 3-second isometric hold at the point of maximum contraction.
• Perform the exercise unilaterally (one arm at a time) to increase core stability requirements and address muscle imbalances.

Frequently asked

What muscles does the cable standing rear delt row work?

The cable standing rear delt row primarily targets the deltoids and rhomboids, and also works the abs, biceps, serratus anterior, and trapezius as secondary muscles.

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

The cable standing rear delt row uses cable.

Is the cable standing rear delt row good for beginners?

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

Related exercises

• Band Bent Over Rear Deltoid KickbackIntermediate · deltoids and rhomboids
• Band Incline Y RaiseIntermediate · deltoids, rhomboids, and trapezius
• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids
• Cable Bent Over Contralateral Rear Delt RowIntermediate · deltoids and rhomboids