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Shoulders · Intermediate

Cable Bar Standing Rear Delt Row

Upper-back pulling drill emphasizing shoulder-blade control with cable.

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Exercise overview

Training details

ShouldersUpper Back

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing the cable and hold the bar with a wide overhand grip, arms extended and knees softly bent.
  2. 02Brace your trunk, keep your chest tall, and set your shoulders away from your ears.
  3. 03Pull the bar toward your upper chest while driving your elbows outward at approximately shoulder height.
  4. 04Pause as your rear deltoids and upper back contract without shrugging or leaning backward.
  5. 05Extend your arms forward slowly until the elbows straighten and your shoulder blades return to neutral.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Single Arm Rear Delt Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteFace PullComparable substituteBarbell Rear Delt RowComparable substituteRear Delt Row with Bed Sheet

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