Perform the cable rear delt row to target your rear deltoids effectively. This exercise helps improve shoulder stability and posture.
- Attach the cable to a low pulley and select an appropriate weight.
- Stand facing the cable machine, grasp the handle with one hand, and step back to create tension.
- Bend slightly at the hips and pull the handle towards your torso, keeping your elbow high.
- Pause briefly at the top, then slowly return to the starting position.
How to perform the Cable Rear Delt Row
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Rear Delt Row using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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