HIGH ROW
TARGETS /// rear delts, rhomboids (primary); lats, traps (secondary)
EQUIPMENT /// cable pulley and rope attachment
The rear delts are a small muscle and can be tough to isolate, but well-defined rear delts can balance the shoulders and add the perfect amount of width to the upper body. Find the sweet spot between strength and finesse with this exercise, and you will see great results!
[1]Adjust the cable to the top pin. Stand with your feet shoulder-width apart and with a slight bend in your knees. Grasp the rope attachment with an overhand grip and keep your arms extended.
[2]Pull the rope straight back toward your chin while simultaneously rotating your forearms up and slightly outward.
[3]Pause momentarily when your hands reach your chin, then slowly release the rope back to the starting position while rotating your hands and arms back to their original positions.
TRAIN THE RIGHT WAY
DO: keep constant tension on the rear delts.
DON’T: go too heavy. (The rear delts are small, and too much weight may cause you to use your traps and lats.)
VARIATION
^ High row with external rotation Use a weight slightly lighter than you would normally use for the high row. Pull the rope to your chin and rotate your forearms upward and backward until you feel a good stretch.