Cable Seated Parallel Bar Rear Delt Row

Sit at a seated row machine with your feet on the platform and hold the handles at both ends of a parallel bar with your palms facing each other. Sit tall, reach your arms forward, and lower your shoulders to start.

Lift your elbows close to shoulder height and flare them out as you pull the handles to either side of your chest. The neutral grip is easy on your wrists and shoulders, so put your focus on driving your elbows out and back.

Pause briefly in the pulled position, then slowly reach your arms forward to return. Keep your torso fixed so it does not fold forward as the handles travel away.

Focus on the backs of your shoulders contracting as your elbows open out and back. Thinking of pulling with the elbow path rather than squeezing the handles reduces biceps involvement.

Pulling with your elbows tucked turns it into a regular back-focused row and weakens rear-delt tension. Leaning back or shrugging lets momentum and the traps take over, so watch for both.

Exhale as you pull and inhale as you reach your arms out. Steady breathing makes it easier to pause in the pulled position.

With less wrist strain than a straight bar, this is a good rear-delt row on days when your shoulders feel stiff. First dial in rep quality with a weight you can pause beside your chest for 1 second.