Cable One Arm Rear Delt Row

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Cable One Arm Rear Delt Row

Instructions

Preparation

Sit slightly forward on bench or platform. Grasp stirrup cable attachment with one hand. Straighten lower back upright and slide hips back so knees are slightly bent.

Execution

Pull stirrup out to side, elbows up shoulder height until elbows travel slightly behind back. Allow wrist to follow elbow. Keep upper arm horizontal, perpendicular to trunk. Return until arm is extended and shoulder is stretched forward. Repeat.

Comments

The relatively powerful Latissimus Dorsi becomes involved:
  • if upper arm travels closer than perpendicular to trunk
  • if torso is positioned forward beyond vertical
Elbow should be high, approaching same height as shoulder. Much lighter resistance is required as Cable One Arm Seated Row.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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