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- Target muscle: Posterior Deltoid
- Synergists: Infraspinatus, Teres Minor, Lateral Deltoid, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis
- Dynamic stabilizer: Biceps Brachii
- Mechanics: Compound
- Force: Pull
- Attach a rope to the cable pulley and adjust the pulley so that it is shoulder height.
- Grasp one end of the rope in each hand and step backward until the rope is pulled taut and your arms and shoulders are stretched forward.
- Stagger your feet for stability (put one foot in front of the other).
- Keeping your elbows out to the sides, exhale as you pull the rope towards your shoulders until your elbows travel passed your back.
- Hold for a count of two.
- Inhale as you reverse the motion and return the rope to the starting position, with your shoulders stretching forward.
Comments and tips
- Pull with your elbows, not with your biceps.
- In order to target your posterior deltoids, your elbows and the angle of the cable must be perpendicular to your torso.
- You can use a high cable or even a low cable provided you adjust the angle of your body so that your elbows and the angle of the cable are perpendicular to your torso.
- You can hold the rope with the rubber ends either touching your thumbs or your little fingers.
- Do not confuse the standing cable rear delt row with the cable face pull.
Standing cable rear delt row with rope video