Cable Kneeling Rear-Delt Row

Starting Position:

1. Kneeling Position: Begin by kneeling on the floor in front of the cable machine. You can use a mat for comfort if needed.
2. Grip Setup: Attach the single-hand or rope attachment to the pulley. Adjust the pulley to about shoulder height.
3. Grip the Handles: Reach for the attachment with your right hand. You should use an overhand grip (palm facing down).
4. Body Alignment: Position your left knee on the ground and your right foot flat on the floor in front of you. Keep your back straight and engage your core.

Movement 1. Initial Pull: Start by pulling the handle towards your chest. Focus on driving your elbow back while keeping your shoulder blades squeezed together.

2. Range of Motion: Pull until your hand is in line with your chest, maintaining a slight bend in your elbow throughout the motion.
3. Isometric Hold: Hold this position for a brief moment, feeling the contraction in your rear deltoid and upper back muscles.
4. Return Phase: Slowly extend your arm back to the starting position, maintaining control of the movement. Do not let the handle snap back.
5. Repetitions: Aim to complete 10-15 repetitions in one set, then switch to the left side and repeat.

Tips for Beginners:

- Start Light: Begin with a lighter weight to master the form before increasing resistance.
- Breathing: Inhale as you pull the handle towards you and exhale as you return to the starting position.
- Focus on Form: Keep your movements slow and controlled to maximize muscle engagement and reduce the risk of injury.
- Core Engagement: Maintain a strong core throughout the exercise to support your back.

Additional Notes:

- Ensure you warm up before starting the exercise to prepare your muscles.
- If you experience discomfort or pain, stop the exercise and reassess your form.