라이브러리로시작 
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운동 라이브러리
Standing Cable Rear Delt Row (With Rope)
A standing high cable row with a rope that trains the rear deltoids and upper back with constant tension through a face-level pulling line.
어깨케이블Horizontal pull
주동근
후면 삼각근
협응근
능형근중부 승모근극하근이두
장비
케이블
패턴
Horizontal pull
준비 자세
- 01Set the pulley at upper chest to face height and attach a rope.
- 02Grip the rope ends with thumbs toward you and step back until the cable is taut.
- 03Stagger or square the feet and hinge slightly for balance.
- 04Let the arms extend fully so the shoulder blades protract at the start.
수행
- 01Pull the rope toward the upper chest and face while spreading the ends apart.
- 02Drive the elbows high and wide, level with the shoulders.
- 03Pause briefly with the shoulder blades squeezed together.
- 04Return under control to full arm extension without letting the stack slam.
체크포인트
- -Elbows stay high and travel wide, not tucked to the ribs.
- -Torso stays still; the weight moves, not your bodyweight.
- -Rope ends pull apart at the end of each rep.
- -Shoulders stay down away from the ears.
흔한 실수
- -Turning the movement into a lat row with elbows tucked.
- -Leaning back to yank the weight with body momentum.
- -Using a load so heavy the rear delts never feel the pull.
- -Cutting the rep short instead of reaching full protraction.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 20 reps with light to moderate load.
- -Program it as upper back accessory work after pressing or rowing.
- -A one second squeeze at peak contraction improves rear delt recruitment.