Cable Rope Rear-Delt Rows

Shoulders · Cable

How to do it

Sit at the low cable row with a rope attached, gripping it overhand with straight arms and your chest up. Pull with the **elbows high and flared**, towards your face, separating your hands at the end until the rope ends up beside your head; squeeze and return under control. It is a seated face pull: elbows above the wrists the whole time. You feel the rear delts and mid traps. The classic mistake is dropping the elbows and rowing to your belly, which is just a back row.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Back

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