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Cable Kneeling Rear Delt Row

Exercise Profile

Body PartShoulders
Primary MusclesDeltoid Posterior
Secondary MusclesBrachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Introduction to the Cable Kneeling Rear Delt Row

The Cable Kneeling Rear Delt Row is a targeted exercise that strengthens and tones the rear deltoids, upper back, and core muscles. It's an ideal workout for individuals at an intermediate or advanced fitness level who are looking to enhance their upper body strength and improve posture. Incorporating this exercise into your routine can aid in developing better shoulder stability, enhancing muscle definition, and improving overall upper body functionality.

Performing the: A Step-by-Step Tutorial Cable Kneeling Rear Delt Row

  • 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.

Tips for Performing Cable Kneeling Rear Delt Row

  • 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.

Cable Kneeling Rear Delt Row FAQs

Can beginners do the Cable Kneeling Rear Delt Row?

Yes, beginners can do the Cable Kneeling Rear Delt Row exercise. However, it's important to start with a light weight to ensure proper form and prevent injury. It might also be helpful to have a personal trainer or experienced gym-goer demonstrate the exercise first. As with any exercise, it's crucial to pay attention to your body and stop if you feel any pain.

What are common variations of the Cable Kneeling Rear Delt Row?

  • Seated Cable Rear Delt Row: This variation is performed while sitting on a bench, pulling the cable towards your body, focusing on the rear deltoids.
  • Standing Cable Rear Delt Row: In this version, you perform the exercise standing up, which can engage more stabilizing muscles in the process.
  • Single-Arm Cable Rear Delt Row: This version isolates one arm at a time, allowing you to focus on the muscle engagement of each individual rear deltoid.
  • Incline Bench Rear Delt Row: This variation involves lying face down on an incline bench and performing the rowing motion with dumbbells or a barbell, targeting the rear deltoids.

What are good complementing exercises for the Cable Kneeling Rear Delt Row?

  • Bent Over Lateral Raises: This exercise also targets the rear deltoids, just like the Cable Kneeling Rear Delt Row, but from a different angle, which can help to further strengthen and tone this muscle group.
  • Face Pulls: This exercise targets the posterior deltoids and the upper back muscles, complementing the Cable Kneeling Rear Delt Row by providing a comprehensive workout for the upper body, improving both strength and posture.

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