How to perform Cable Standing Row Rear Delt With Rope with proper form
Setup
- Equipment: Use a cable machine with a rope attachment.
- Positioning: Adjust the cable to a low position. Stand facing the machine with feet shoulder-width apart.
Execution
- Grip: Grasp the rope with both hands, palms facing each other. Your arms should be fully extended.
- Posture: Stand tall with a slight bend in your knees. Engage your core and keep your back straight.
- Starting Position: Pull the rope towards your face while keeping your elbows high. Your thumbs should point towards your ears.
- Rowing Motion: As you pull, focus on squeezing your shoulder blades together. Keep your elbows flared out to the sides.
- End Position: Bring the rope towards your face until your hands are around ear level. Hold the contraction for a moment.
- Return: Slowly extend your arms back to the starting position, maintaining control throughout the movement.
Tips
- Breathing: Exhale while pulling the rope and inhale while returning to the start.
- Elbow Position: Ensure that elbows stay higher than wrists throughout the exercise.
- Avoid Momentum: Focus on a slow, controlled movement to engage the rear deltoids effectively.
Common Mistakes
- Pulling with the arms rather than the shoulders.
- Allowing the back to round or the torso to lean excessively.
- Ignoring the range of motion; avoid short, jerky movements.
By following these guidelines, you’ll maximize the effectiveness of the Cable Standing Row Rear Delt with Rope while minimizing the risk of injury.
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