Cable Rear Delt Row (parallel bar) exercise animation (Hombre)

Cable Rear Delt Row (parallel bar)

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Shoulders
Tipo
Strength

The cable rear delt row (parallel bar) is a shoulder isolation exercise that targets the rear deltoids using a constant cable resistance. Rowing a parallel (neutral-grip) bar high toward your upper chest with elbows flared, it trains the back of the shoulders for better posture and balanced shoulder development.

Cómo hacer el Cable Rear Delt Row (parallel bar)

  1. 1Attach a parallel (neutral-grip) bar to a cable set at upper-chest or face height and select a light to moderate weight.
  2. 2Grip the bar with both palms facing each other, then step back to take the slack out of the cable.
  3. 3Set your feet shoulder-width apart, brace your core, and lean back slightly with your arms extended toward the pulley.
  4. 4Pull the bar toward your upper chest by driving your elbows up and out wide, away from your body.
  5. 5Squeeze your rear delts and shoulder blades at the end of the row while keeping your torso still.
  6. 6Pause briefly, then extend your arms under control to return the bar to the start, resisting the pull of the cable.
  7. 7Complete your reps, then step in to return the weight stack gently to its resting position.

Consejos de técnica

  • Lead with your elbows, not your hands, so the work stays on the rear delts instead of the biceps.
  • Keep your elbows high and flared out to the sides — a high elbow path targets the back of the shoulder.
  • Use a light, controlled weight; rear delts respond better to clean reps than to heavy loads.
  • Keep your torso fixed and let only your arms move so the cable tension stays on the target muscle.

Errores comunes

  • Using too much weight and swinging the torso, which turns the movement into a back row and takes tension off the rear delts.
  • Letting the elbows drop low and tuck in, which shifts the work to the lats instead of the rear shoulder.
  • Bending the wrists or yanking with the hands, which loads the forearms and biceps rather than the delts.
  • Letting the cable snap your arms forward at the end of each rep, losing control and the muscle tension that drives growth.

Preguntas frecuentes

What muscles does the cable rear delt row work?

It targets the rear deltoids — the muscles at the back of the shoulder — using constant cable tension to train them through a full range of motion.

How is the parallel bar version different from the stirrups version?

The parallel (neutral-grip) bar fixes both hands at a set width with palms facing each other, while stirrups or single handles let each arm move independently. The bar makes the movement easier to control and keep symmetrical.

How many sets and reps should I do?

For a small isolation muscle like the rear delts, 3–4 sets of 12–20 reps with a light to moderate weight works well. Prioritize a full squeeze over heavy load.

Is the cable rear delt row good for beginners?

Yes. The cable provides smooth, constant resistance and the parallel bar keeps your hands stable, making it easier to learn the high-elbow rowing pattern than with free weights.

Why should I train my rear delts?

The rear delts are often underworked compared to the front and side shoulders. Training them improves posture, balances shoulder development, and supports healthy shoulder mechanics.

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