MuscleWiki Logo

  • Cable Seated Rope Face Pull

    Sit facing cable and hold rope with palms facing each other, arms extended.
    Pull rope toward upper face while flaring elbows outward.
    Squeeze rear delts and mid-traps, then slowly return to start.

  • Cable Seated Single Arm Face Pull

    Sit facing cable and hold handle with arm extended at shoulder height.
    Pull handle toward upper face while driving elbow outward and back.
    Squeeze rear delt, then return slowly, maintaining control.

  • Cable Standing Single Arm Cross Rear Delt Row

    Stand sideways to cable and hold handle across your body at opposite side.
    Pull handle outward and back, leading with elbow and keeping arm slightly bent.
    Squeeze rear delt at the end, then return slowly with control.

  • Cable Single Arm Face Pull

    Stand facing cable and hold handle at shoulder height with arm extended.
    Pull handle toward upper face while driving elbow outward and back.
    Squeeze rear delt at the end, then return slowly with control.
PoprzedniNastępny