This exercise involves using a cable machine to perform a rowing motion that targets the rear deltoid muscles in the shoulders. The movement involves pulling the cable towards the body while keeping the elbows close to the sides and squeezing the shoulder blades together.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the rear deltoid muscles, which are often neglected in traditional back exercises
- Improves posture by strengthening the upper back muscles
- Helps prevent shoulder injuries by strengthening the rotator cuff muscles
- Can be easily modified to target different areas of the back and shoulders
- Allows for a full range of motion and better muscle activation compared to other rear deltoid exercises
How to perform
- Attach a cable to a low pulley and select the desired weight.
- Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
- Grasp the cable handle with both hands and extend your arms in front of you.
- Keeping your back straight, pull the cable towards your chest by squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the cable back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Posterior Deltoid
Primary
Traps
Primary
Back
Primary