How to do the Rope Rear Delt Row:
The face pull is not a “power” exercise, and it certainly isn’t an ego lift. Here’s what you should do:
- Attach a rope to a pulley station set at about chest level.
- Grasp both ends of the rope with a pronated (overhand) grip.
- Step back so you’re supporting the weight with arms completely outstretched and assume a staggered (one foot forward) stance. Bend the knees slightly for a stable base.
- Have a partner (optional) place their fingers along your spine at about the mid-back height. This helps remind you not to use the low back to move the weight.
- Retract the scapulae (squeeze your partner’s finger with your shoulder blades) and pull the center of the rope slightly up towards the face. A good cue is to think about pulling the ends of the rope apart, not just pulling back.
- As you near your face, externally rotate so your knuckles are facing the ceiling.
- Hold for one second at the top position and slowly lower.
The only rope rear delt row equipment that you really need is the following: cable machine. There are however many different rope rear delt row variations that you can try out that may require different types of rope rear delt row equipment or maye even require no equipment at all.
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Make sure you keep your torso straight without arching your lower back. Your pelvis is in a neutral position.
Keep your elbows in the same position throughout.
Avoid engaging the trapezius muscles (lifting your shoulders).
As you start, choose an appropriate resistance to master the technique well.
If possible, perform the exercise in front of the mirror and watch to make sure your shoulders, elbows and knees – basically your whole body – are in the correct position.