Cable Rope Rear-Delt Rows

Starting position:

Set an appropriate weight matching your fitness level. Grasp a pulley (rope) with an overhand grip, stand facing the pulley and then make few steps backwards. Bend your knees slightly, take a shoulder-width stance, your torso upright and bend your back slightly backwards. Your arms should be extended while holding the pulley.

Exercise:

Pull the cable attachment backwards towards your neck by flexing elbows (scapular contraction). Keep your elbows on the same level as your shoulders throughout the entire motion. Exhale as you pull backwards and inhale as go back to the starting position.

Note:

Make sure you keep your torso straight without arching your lower back. Your pelvis is in a neutral position.

Keep your elbows in the same position throughout.

Avoid engaging the trapezius muscles (lifting your shoulders).

Recommendation:

As you start, choose an appropriate resistance to master the technique well.

If possible, perform the exercise in front of the mirror and watch  to make sure your shoulders, elbows and knees – basically your whole body – are in the correct position.