5 Effective Rear Delt Raise Variations For Powerful Rear Delts

#3 Seated Cable Rope Face Pull

The Seated Cable Rope Face Pull shares some similarities to the Band Face Pull the only difference being that it accommodates more horizontal abduction and external rotation of the shoulder and heavier loading.

Sets: 2-4

Reps: 12-20

Step 1: Attach a sturdy rope to a cable pulley and sit upright while making sure to bend your knees a bit.

Step 2: Grab the rope tightly with your palms facing each other and proceed to drive your arms back while pulling the middle of the rope attachment in the direction of your forehead while keeping your arms above shoulder level.

Step 3: Rotate your shoulders at the end and give your upper back muscles a good squeeze before returning to your original stance.

Next Up: Wide Grip Inverted Row