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horizontal pull
Cable Rear-Delt Row
Search GoogleCable Rear-Delt Row is a beginner horizontal pull exercise using cable machine and handles. It primarily trains rear delts and upper back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- rear delts, upper back
- Secondary
- biceps
- Equipment
- cable machine, handles
- Mechanic
- compound
Setup
- — Prepare the cable machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning cable rear-delt row.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Lead with wide elbows and pull toward the upper chest.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the horizontal pull.
- — Lead with wide elbows and pull toward the upper chest.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo cable rear-delt row
Regressions
- — Supported or reduced-range cable rear-delt row