Step by step instructions, muscle activation and variants for the Seated Cable Rear Delt Row.
A cable row variation that isolates the rear deltoid by pulling with elbows flared outward to roughly 90 degrees from the torso. Keeping the elbows high and wide de-emphasises the lats and places maximum tension on the posterior shoulder.
Common mistakes content is coming soon.
The Seated Cable Rear Delt Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.