Cable Rope Rear-Delt Rows

What it is

This cable exercise targets the rear deltoids, the posterior part of your shoulder muscles. It involves a pulling motion that also engages your biceps and middle back. You'll build strength and definition in the back of your shoulders.

Technique tips

• Keep your elbows high and wide, parallel to the floor.
• Pull the rope towards your upper chest, leading with your elbows.
• Squeeze your shoulder blades together at the peak contraction.
• Control the extension, letting your shoulders stretch forward.
• Exhale as you pull the rope, inhale as you extend your arms.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.