Cable Kneeling Rear Delt Row
Step by step
How to perform
- Kneel down on the floor facing the machine, with one knee on the floor and the other foot forward for balance.
- Grab the handle with both hands, palms facing each other and arms fully extended.
- Pull the handle towards your body, focusing on using your rear deltoid muscles, until your hands are in line with your chest.
- Slowly extend your arms back to the starting position, ensuring you maintain control throughout the movement, then repeat for the desired number of repetitions.
Overview
About this exercise
The Cable Kneeling Rear Delt Row is a targeted exercise that strengthens and tones the rear deltoids, upper back, and core muscles. It's an ideal workout for individuals at an intermediate or advanced fitness level who are looking to enhance their upper body strength and improve posture. Incorporating this exercise into your routine can aid in developing better shoulder stability, enhancing muscle definition, and improving overall upper body functionality.
Coaching cues
Form tips
The Cable Kneeling Rear Delt Row primarily targets the rear deltoids, but also works the back and arm muscles. Ensure you are engaging the correct muscles by pulling your shoulder blades together as you row. Avoid using your biceps or triceps to pull the cable.
Avoid jerky or fast movements, which can lead to injury. Instead, keep your movements controlled and steady, both when pulling the cable towards you and when releasing it back.
Don't pull the cable too far back, as this can lead to straining your shoulder muscles. Your hands should not go beyond your chest in the pulling motion.
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