How to perform Cable Standing Row Rear Delt, Horizontal, With Rope with proper form

Setup

1. Equipment: Use a cable machine with a rope attachment.
2. Adjust the Pulley: Set the pulley to a mid or low position, depending on your height and comfort.

Execution

1. Stance: Stand facing the cable machine, feet shoulder-width apart, and knees slightly bent.
2. Grip: Grab the rope with both hands, palms facing inwards, and take a few steps back to create tension in the cable.
3. Starting Position: Hold the rope in front of you, arms extended, elbows slightly bent, and maintain a neutral spine.

Movement

1. Retract Shoulders: Pull your shoulder blades back and down to engage the upper back.
2. Rowing Motion: Pull the rope towards your face, leading with your elbows. Keep your upper arms parallel to the floor.
3. Squeeze: At the peak of the movement, pause and squeeze your shoulder blades together to maximize rear delt engagement.

Return

1. Controlled Release: Slowly extend your arms back to the starting position while maintaining tension on the cable.
2. Avoid Locking Elbows: Keep your elbows slightly bent to prevent joint strain.

Posture

• Keep your core engaged throughout the exercise.
• Maintain a neutral spine; avoid rounding your back.
• Avoid excessive swinging or momentum; focus on control.

Common Mistakes

• Poor Posture: Avoid rounding or hyper-extending your back.
• Using Momentum: Focus on a controlled movement without swinging.
• Too Much Weight: Start light to perfect form before increasing resistance.

Key Tips

• Focus on slow, controlled movements.
• Breathe out while pulling the rope in, and inhale while returning.
• Maintain tense engagement in your core and upper back throughout the exercise.