Cable Kneeling Rear Delt Row
Target Muscle
Secondary Muscles
Equipment
Kneel down on the floor facing the machine, with one knee on the floor and the other foot forward for balance.
Grab the handle with both hands, palms facing each other and arms fully extended.
Pull the handle towards your body, focusing on using your rear deltoid muscles, until your hands are in line with your chest.
Slowly extend your arms back to the starting position, ensuring you maintain control throughout the movement, then repeat for the desired number of repetitions.
Pro Tip
Engage Your Muscles: The Cable Kneeling Rear Delt Row primarily targets the rear deltoids, but also works the back and arm muscles. Ensure you are engaging the correct muscles by pulling your shoulder blades together as you row. Avoid using your biceps or triceps to pull the cable. Control Your Movements: Avoid jerky or fast movements, which can lead to injury. Instead, keep your movements controlled and steady, both when pulling the cable towards you and when releasing it back. Avoid Overextending: Don't pull the cable too far back, as this can lead to straining your shoulder muscles. Your hands should not go beyond your chest in the pulling motion.