Exercise guide
Cable Bent Over Contralateral Rear Delt Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This unilateral compound movement targets the posterior deltoids and upper back while challenging core stability through a cross-body loading pattern. It is highly effective for correcting muscle imbalances and improving shoulder health by emphasizing the rear deltoids and rhomboids.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the lowest position and attach a single D-handle.
- Stand facing the cable machine and take a step back with the leg on the same side as the working arm into a staggered stance.
- Hinge at the hips until your torso is at a 45-to-60 degree angle, keeping your back flat and resting your non-working hand on your lead knee for support.
- Grasp the handle with the working hand using an overhand or neutral grip, allowing the cable to pull your arm toward the midline of your body.
How to do it
- Exhale as you pull the handle toward your hip, driving your elbow up and out away from your torso at a 45-degree angle.
- Retract your shoulder blade at the top of the movement, squeezing the rear delt and rhomboid while keeping your torso square to the floor.
- Inhale as you slowly return the handle to the starting position, following a controlled 3-second eccentric tempo.
- Complete all reps on one side before switching your stance and arm to repeat on the other side.
Form checklist
- Keep your spine neutral and avoid rounding your lower back during the hinge.
- Ensure your torso does not rotate toward the cable as you pull; keep your chest facing the floor.
- Lead the movement with the elbow, not the hand, to maximize rear delt engagement.
- Keep your neck in a neutral position by looking at a spot on the floor a few feet in front of you.
Pro tips
- Focus on the 'stretch' at the bottom of the rep by letting the cable pull your shoulder blade slightly forward before initiating the row.
- To minimize bicep involvement, use a 'hook' grip and think about pulling the weight back rather than up.
Make it harder
- Add a 2-second isometric pause at the peak of the contraction to increase time under tension for the rear deltoids.
- Perform the exercise with a square stance (feet side-by-side) to significantly increase the anti-rotational demand on your core.
Frequently asked
- What muscles does the cable bent over contralateral rear delt row work?
- The cable bent over contralateral rear delt row primarily targets the deltoids and rhomboids, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the cable bent over contralateral rear delt row?
- The cable bent over contralateral rear delt row uses cable.
- Is the cable bent over contralateral rear delt row good for beginners?
- The cable bent over contralateral rear delt row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.