6 Rear Delt Cable Exercises for Bigger Shoulders
Rear delt cable exercises tend to be one of the best ways if you want to get bigger shoulders. They will help you develop a significant mind-muscle connection while keeping your muscles under constant tension. The rear delt cable exercises will help engage your shoulders in all the different and unique angles and build progressive overload.
Best Rear Delt Cable Exercises to Build Bigger Shoulders
1) Cable Reverse Flye
This is amongst the dynamic rear delt cable exercises that will help you build muscle and strength in your shoulders. It will enable you to get a defined upper body.
How to do cable reverse fly?
Begin in a straight standing position in front of the cable machine with the pulley adjusted to your shoulder height. Clutch the handles in both your palms while grabbing the right handle with your left hand and vice versa. They should be positioned in a crossed manner right in front of your chest. Start driving them apart laterally while straightening your elbows. Hold before reversing the movement. Repeat.
2) Cable Row High Pulls
Cable row high pulls are underutilized rear delt cable exercises that will help you achieve round-capped shoulders by working on the muscles at the back of your shoulders.
How to do cable row high pulls?
Start by securing the rope handles on the cable system right over your head. Clutch the rope knots in both your palms and assume the split stance standing position. With your spine neutral and core muscles engaged, drive the attachment to your face with elbows flared outwards. Squeeze before reversing the movement. Repeat.
3) Cable Upright Rows
This is amongst the best rear delt cable exercises, which will help you achieve bigger shoulders by maintaining constant muscle tension. This exercise will promote good muscle growth with less stress on your joints.
How to do cable upright rows?
Start by standing in front of the cable machine with the pulley adjusted to the lowest height setting and attach the straight bar. Clutch the bar in both palms with your hands apart at shoulder distance and your palms angled to the ground. Step back a few inches so that your hands are straight with your muscles under tension. With your chest lifted, drive your elbows by driving the bar to your face. Pause before reversing the movement and repeat.
4) Cable Face Pulls
Cable face pulls are among the dynamic rear delt cable exercises that will help you build muscles in your upper body and sculpt your shoulders.
How to do cable face pulls?
Begin by standing on your front in front of the cable system and the pulley adjusted at chest height. Clutch the ends of the rope in both your palms with your thumbs angled down. Drive your elbows to the back of your ears while bringing the rope closer to your face. Your elbows should remain elevated throughout the movement. Pause before reversing the movement. Repeat.
5) Unilateral Bent Over Cable Rear Delt Fly
Amongst other rear delt cable exercises, bent over cable rear delt fly will help correct imbalances on both sides of the shoulders with balanced muscular development.
How to do unilateral bends over cable rear delt fly?
Secure the single handle to the cable machine at the bottom before assuming the standing position on the side of the machine. Grasp the handle in one palm with the palm angled to your body. Hinge down from your hips and bring your torso parallel to the ground with slightly bent knees. Drive the cable upward so that your hand is parallel to the ground. Reverse and repeat.
6) Seated Wide Grip Cable Rows
This is also amongst the good rear delt cable exercises, which will help isolate your muscles and increase the strength of your shoulders.
How to do seated wide grip cable rows?
Start seated with your face on the cable machine before grasping the bar in your hands and extending in front of you. Make sure to stay seated in a long position with both your elbows flared to the sides and outwards. Drive your arms and elbows backward with your traps and deltoids engaged. The upward position of the bar should be at your face level. Pause before reversing the movement.
The aforementioned article discusses the best and most efficient rear delt cable exercises that should be incorporated into your workout routine. They will provide many benefits, including strengthening your muscles, promoting muscle growth, sculpting your upper body, and more. However, always remember to assume a proper way to perform these exercises effectively.