Cable Rear Delt Row
Description
The cable rear delt row is a horizontal pulling exercise where you row from a cable pulley with your elbows flared high and wide, targeting the rear deltoids and mid-traps rather than the lats. The high-elbow pull path makes it one of the most effective cable exercises for building rear delts and upper-back thickness.
Muscle Group
Equipment Required
Cable Rear Delt Row Instructions
- Set a cable pulley at roughly upper-chest or face height. Attach a rope or straight bar.
- Stand facing the cable. Grip the attachment with both hands. Step back so the cable is taut.
- Stand tall with feet shoulder-width apart. Brace your core.
- Row the attachment toward your face by driving your elbows up and out to the sides — not back and down.
- At the peak, your elbows should be at or above shoulder height, and your hands at roughly ear level.
- Squeeze your rear delts and mid-traps hard. Hold one second.
- Slowly extend forward under control. Maintain tension throughout.
- Repeat for the desired number of reps. Use moderate weight and higher reps (12 to 20).
Cable Rear Delt Row Form & Visual
Cable Rear Delt Row Benefits
- Direct rear delt and mid-trap targeting with constant tension
- High-elbow path shifts emphasis away from the lats
- Improves shoulder balance and posture
- Excellent warm-up or finisher for shoulder/back days
- Easy to load progressively
- Trains the rotator cuff as a secondary benefit
Cable Rear Delt Row Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus and teres minor (rotator cuff)
- Biceps brachii (secondary)
Cable Rear Delt Row Variations & Alternatives
- Cable Standing Face Pull
- Barbell Rear Delt Row
- Smith Rear Delt Row
- Dumbbell Rear Delt Fly
- Band Face Pull
- Single-Arm Cable Rear Delt Row
- Pause Cable Rear Delt Row
