Shoulders · Cable machine

Cable Bent over Contralateral Rear Delt Row

The cable bent over contralateral rear delt row is an isolation exercise that targets the posterior deltoid, rhomboids, and upper back using a cross-body cable trajectory. It provides constant tension throughout the movement and works well as a finishing exercise in pull or shoulder workouts to address unilateral imbalances.

Muscles: Shoulders, Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with a single handle attachment set at the lowest position.
Bend at the hips and knees, keeping your back straight.
Reach across your body to grab the handle with the opposite hand.
Pull the handle up and across towards your opposite hip, driving your elbow back and out.
Squeeze your rear delt.
Return to the starting position with control.
Complete all reps on one side before switching.

Common mistakes

Rounding the lower back places excessive compressive stress on the lumbar spine.
Twisting the torso during the pull uses rotational momentum rather than rear delt contraction.
Pulling through the bicep instead of driving back with the elbow shifts the work away from the shoulder.
Selecting too much weight shortens the range of motion and shifts tension into the lats.

Tips

Keep the working elbow flared out at roughly a 45- to 60-degree angle from the torso throughout the row.
Brace the non-working hand on your knee or an adjacent bench to stabilize the torso.
Hold the peak contraction for one second before returning the handle along the diagonal path under control.

Sets and reps

Perform 3–4 sets of 12–15 reps per arm with 60–90 seconds of rest between sides to optimize hypertrophy and metabolic fatigue.

Muscles worked

Cable Bent over Contralateral Rear Delt Row: shoulders, back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why pull diagonally across the body instead of straight back?

The contralateral line of pull matches the natural fiber orientation of the posterior deltoid, allowing for a deeper stretch and a more complete contraction.

How can lower back discomfort be reduced during this movement?

Support the non-working hand against an incline bench to unload the spinal erectors, or switch to a chest-supported row variation.

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