Instructions

1

Sit upright on the machine bench with your back firmly against the backrest. Position your feet flat on the floor or footrest for stability. Ensure your shoulders are relaxed and your spine maintains neutral alignment against the pad.

2

Grasp the handles with a neutral grip (palms facing inward) at approximately shoulder height. Your elbows should be bent at roughly 90 degrees and positioned slightly behind the frontal plane of your body. Engage your core and take a deep breath to prepare for the movement.

3

Slowly allow the handles to move backward in a controlled manner by opening your chest. Permit your shoulder blades to retract slightly as the handles travel back. Maintain tension throughout the movement and avoid letting the weight stack drop quickly. Stop when you feel a mild stretch across your chest without overstressing the shoulder joint.

4

Drive the handles forward by contracting your chest muscles, pressing through your palms. Return to the starting position in a controlled manner, allowing the handles to come together in front of your body without fully locking out at the end. Exhale as you push and maintain constant tension on the pectoralis major throughout the concentric phase.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps Brachii, Pectoralis Minor, Serratus Anterior

EQUIPMENTCable

DIFFICULTYBeginner

Overview

Focusing on the Cable Rear Delt Row allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps Brachii, Pectoralis Minor, Serratus Anterior to maintain control of the Cable.

Cable Rear Delt Row