Napra

Cable Rope Rear-Delt Rows

StrengthBeginner ShouldersBicepsMiddle back Cable crossover / functional trainerCable / pulley
Cable Rope Rear-Delt Rows, step 1
1. Sit at the row station with a rope attachment, palms down; back straight, arms extended.
Cable Rope Rear-Delt Rows, step 2
2. Pull the rope toward your neck with elbows high and out to the sides (at shoulder height), without leaning back. Return slowly.

How to do it

  1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
  2. 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.
  3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
  4. 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.
  5. 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.
  6. Repeat for the recommended amount of repetitions.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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