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Rear Delt Row, Seated

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Type basic
Mechanics compound
Direction pull
Equipment long pull
Additional Equipment -
x Rate Rear Delt Row, Seated

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Sit on bench and grasp cable bar with wide overhand grip. Place feet against platform, sit upright and keep knees slightly flexed. Let elbows point to sides.


Pull bar toward upper chest until elbows pass torso. Bring shoulder blades together. Keep elbow up and upper arms parallel to floor. Return, keep arms slightly flexed. Repeat.

Variations / Comments

Let shoulders be pulled forward while extending arms.

Cable Rear Delt Row, Seated Starting Position Starting Position
Cable Rear Delt Row, Seated Ending Position Ending Position


Target Deltoid, Posterior
Synergist Deltoid, Lateral | Trapezius, Middle | Trapezius, Lower | Rhomboids | Brachialis | Brachioradialis | Infraspinatus
Stabilizers Biceps Brachii | Erector Spinae | Hamstrings | Gluteus Maximus
Cable Rear Delt Row, Seated Muscles Front
Cable Rear Delt Row, Seated Muscles Rear
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