- Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Variations: You can also perform this exercise using exercise bands or dumbbells. You can also perform this movement standing in front of a high pulley.
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Tip: Cable Rope Rear-Delt Rows
Apr 14, 2010 1:42 PM: This is a great exercise. If you want to focus on your upper and middle back take and put the pulley at chest level and be sure to squeeze on the contraction. It will give you a great pump
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Review: Cable Rope Rear-Delt Rows
Feb 7, 2010 2:29 AM: This is a nice one. Cable exercises are a great way to implement variety into a workout. Another benefit of exercising with cables is that it allows you to maintain continuous tension throughout the entire range of movement. Awesome!
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Review: Cable Rope Rear-Delt Rows
Jan 4, 2010 8:12 AM: Lol I love the guy in the back just onlooking as Sean does his workout