Rear or posterior deltoids are often a neglected muscle group because you can’t see them and they are most often overshadowed by the front and medial (Side) delts. But if you want complete shoulder development and the rounded look you’ll need to focus on the rear deltoids. Now, the shoulder has three heads and although it takes a lot of work to develop all of them, it’s definitely worth the extra effort.
The cable rear delt row is a great movement because it provides constant tension on the deltoids which we all know is necessary for growth. While free weights are fantastic, utilizing cable machines can result in even more impressive gains!
In this Exercise
- Target Muscle Group: Posterior Deltoid
- Type: Strength
- Mechanics: Compound
- Equipment: Cables
- Difficulty: Intermediate
Exercise Instructions
- Sit on cable machine seat and grip a straight bar with hands about shoulder width apart.
- Position yourself to where your knees are slightly bent.
- Pull the bar towards your upper chest and keep elbows at shoulder level.
- Hold for a count of two.
- Return to the starting position.
- Repeat for the desired number of reps.
Variations and Tips
- You can also perform this movement with dumbbells or a barbell.
- Make sure your elbows are higher up to engage the posterior delts and not the lats.
- Stop if your shoulders start to hurt.
Watch: How to do a cable rear delt row
Interested in measuring your progress? Check out our strength standards for Machine Reverse Fly, Cable External Rotation, Meadows Row, and more exercises.
