Instructions:
- 1Sit at a low pulley row machine with a handle in each hand
- 2Bend over slightly from the hips and position your hands at shoulder level
- 3Pull both handles back towards your body, keeping your elbows straight
- 4Return the handles back to the initial position in a controlled manner
- 5Repeat for the recommended amount of repetitions
Tips:
- Keep your back straight throughout the movement
- Do not use your wrists or forearms to lift the weight
- Try to squeeze your shoulder blades together at the top of the movement
- Rely more on the shoulders rather than the arms for movement
Cable Seated Rear Delt Raise: A Comprehensive Guide
The cable seated rear delt raise is an effective exercise for targeting the rear deltoids, enhancing shoulder stability, and promoting overall upper body strength. Often referred to as the cable seated rear lateral raise or cable seated rear delt fly, this exercise engages the posterior deltoids and is performed using a cable machine for consistent resistance throughout the movement.
Muscles Worked
When performing the cable seated rear delt raise, the primary muscle targeted is the rear deltoid. Additionally, this exercise engages the upper back muscles, including the trapezius and rhomboids, which play a vital role in shoulder stability and posture.
How to Perform the Cable Seated Rear Delt Raise
- Begin by adjusting the cable machine to a suitable height and taking a seat on the bench with your back supported.
- Grab the cable handle with the opposite hand to the side being worked, allowing your arm to hang down at your side.
- Keeping a slight bend in your elbow, pull the handle outward and upward until your arm is parallel to the ground, squeezing your shoulder blades together at the top of the movement.
- Slowly lower the handle back to the starting position and repeat for the desired number of repetitions.
Tips for Success
- Maintain Proper Form: Focus on controlling the movement and avoiding swinging or using momentum. Proper form not only improves your results but also minimizes the risk of injury.
- Engagement: Concentrate on engaging your shoulder blades and rear delts throughout the exercise for maximum effectiveness.
- Adjust Resistance: Start with a light weight to master the technique before increasing resistance to challenge your muscles effectively.
Variations to Explore
For those looking to diversify their workout routine, consider trying the cable seated single arm rear delt fly or the cable seated rear delt fly with chest support. These variations target the same muscle groups while providing a slightly different challenge, helping to keep your workouts fresh and engaging.
Conclusion
The cable seated rear delt raise is a valuable addition to any shoulder workout routine, particularly for those aiming to strengthen their rear deltoids and improve shoulder functionality. By incorporating this exercise and its variations into your training program, you can enhance both strength and aesthetics in your shoulder muscles.