Rear delts are often undertrained—but the FitnessTracker app makes it easy to track your accessory lifts like this one. This variation of the seated row targets shoulder symmetry and postural balance.
Instructions
- Sit at a seated cable row station and attach a rope handle to the pulley.
- Grab the rope with an overhand grip and keep your arms extended forward, parallel to the ground.
- Lean back slightly with a flat spine and flare your elbows outward.
- Pull the rope toward your upper chest while keeping your elbows high and wide.
- Pause at the contraction, then return to the start position under control.
- Repeat for the target number of reps.
Related Muscle Groups
- Shoulders
See exercises for Shoulders · Learn about the Shoulders - Biceps (secondary)
See exercises for Biceps · Learn about the Biceps - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back