The cable rear delt row is pretty self-explanatory. As you may have guessed from the name, it is a cable machine movement that enables you to target your posterior deltoids. Most athletes will aim for a range of 8-12 reps per set and it should form a key component of your upper back and shoulder workout.
The main benefit of the cable rear delt row is in building size and definition in the shoulder and upper back area. As part of a balanced workout you can use the cable rear delt row to develop serious strength in your rear deltoids. As a pulling exercise it is a useful way to balance out the strength built by a movement like the bench press.
Exercise Breakdown
There are a few variations of the cable rear delt row. For the purposes of this article we are going to focus on the standing cable rear delt row using the rope handle attachment.
Before getting started, make sure you’ve warmed up and gone through some shoulder joint mobilisation exercises. The cable rear delt row, when performed correctly, directly targets the posterior deltoids. Unless you train the shoulders a lot, this muscle is going to be underutilized so it’s essential that you take the proper steps to prepare for the movement.
You’ll need a single stack cable pulley (check out the PLM03 for the perfect setup) and, as mentioned above, a rope attachment. If possible, use the long rope variety. But if that’s not possible, the standard length rope attachment is also suitable. If it’s your first time, set the weight to something slightly lower than you think you can comfortably perform. Perfecting your form should be your first goal. Once you’ve nailed the technique you can load up the weight.
Start Position
- Set the cable pulley to chest height and with your hands grab each end of the rope. Stand upright and step backwards until the cable is taut. Your starting position should be arms extended and shoulders stretched forward. Your palms should be pronated (facing toward the floor). Posterior deltoid activity is significantly reduced using a supinated grip in rowing movements (Snarr, Nickerson, Esco, 2014).
- When it comes to foot position, you can put one foot in front of the other so that your stance is staggered. This has the benefit of enabling you to load slightly more weight. My own personal preference however is to stand with my feet shoulder width apart with a slight bend at the knee. I’m able to brace my abdomen in this way and engage my core, providing me with some additional stability.
Execution
- Here is where you need to pay attention to your elbow position. You want to pull the rope toward you, but you should flare your elbows so that they’re perpendicular to your body.
- If you keep your elbows tucked in to your sides, you will engage the more powerful latissimus dorsi and reduce the effect of the movement on your posterior deltoid. Similarly, if you are leaning forward you are more likely to engage the latissimus dorsi.
End Position
- Exhale as you pull the rope toward your shoulders and hold for 2-3 seconds once your elbows have moved past your back. Inhale as you slowly return the rope with your shoulders moving forward with the weight.
- You are not trying to pull your shoulder blades together as that will cause you to engage other muscles in your upper back. This will reduce the effect of the cable rear delt row on your posterior deltoids.
Common Mistakes
Adding too much weight, too soon
The cable rear delt row is intended to isolate the posterior deltoid muscle, but it is very easy to perform this movement incorrectly which usually leads to you engaging your latissimus dorsi. Overloading the weight is more likely to cause this to happen. Respect where you are in terms of posterior deltoid strength and keep the weight low until you have mastered the cable rear delt row technique.
Engaging the latissimus dorsi
It’s so easy to do the cable rear delt row incorrectly that many lifters spend literally years inadvertently training their latissimus dorsi when the whole time they thought they were targeting their rear delts. The lats are large, powerful muscles which can easily handle a lot more weight than the posterior deltoids.
Pulling with your biceps, not elbows
This one seems obvious but you’d be surprised how often I see it. Unless you maintain your focus on the path of your elbows you can easily slip into the wrong movement and end up engaging your biceps. Again, if you want to train your biceps, this is not a problem, but we’re here to work on your posterior deltoids.
Muscle Engagement
Primary target: Posterior Deltoid
Secondary target: Rhomboids, Brachialis, Brachioradialis, Infraspinatus, Teres Minor, Middle Trapezius, Lower Trapezius
Your posterior deltoid connects to the flat surface of your shoulder blade and is responsible for helping to move your arm backward. It is a large triangular intrinsic shoulder muscle, so named because its shape resembles the inverted Greek letter delta (Elzanie & Varacallo, 2024).
There is a range of secondary muscles that are utilised as part of a properly performed cable rear delt row, not to mention the stabilizer muscles that are activated. These include the Biceps Brachii, Erector Spinae, Hamstrings, Gluteus Maximus and Adductor Magnus; although this last one is activated only when you adopt a staggered footing (Elzanie & Varacallo, 2024).
Summary
The cable rear delt row should be part of every athlete’s shoulder and upper back training program. Not only does a strong posterior deltoid help maintain shoulder stability, it also helps with general shoulder strength.
As long as you can maintain focus on the path of your elbows and keep the posterior deltoids activated, over time you will be able to build up serious strength in your upper back. The key success factor here is not relying on your latissimus dorsi to either complete the rep or assist with it.
The cable rear delt row should be a regular part of every bodybuilder’s program, and can be performed once per week.
References
Snarr R., Nickerson B., Esco, M. (2014) Effects of hand-grip during the inverted row with and without a suspension device: An electromyographical investigation. European Journal of Sports and Exercise Science, 3 (4):1-5 https://www.researchgate.net/profile/Ronald-Snarr/publication/272092763_Effects_of_hand-%20%20grip_during_the_inverted_row_with_and_without_a_suspension_device_An_electromyograph%20%20ical_investigation/links/55d1e4d808ae95c3504d6117/Effects-of-hand-grip-during-the-%20%20inverted-row-with-and-without-a-suspension-device-An-electromyographical-investigation.pdf
Elzanie A., Varacallo M. (2024) Anatomy, Shoulder and Upper Limb, Deltoid Muscle StatPearls. Treasure Island (FL): StatPearls Publishing https://www.ncbi.nlm.nih.gov/books/NBK537056/
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