Step by step instructions, muscle activation and variants for the Seated Cable Rear Delt Row (Parallel Bar).
The Cable Rear Delt Row with a parallel bar uses a low or mid-height cable pulley and a straight bar gripped with a palms-facing grip. By keeping the elbows flared out to the sides during the pull, the movement shifts emphasis onto the rear deltoids and upper back rather than the biceps.
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The Seated Cable Rear Delt Row (Parallel Bar) 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.