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Intermediate
Delts
Cable Kneeling Rear Delt Row (with Rope) (male)
This exercise strengthens the back of your shoulders and your upper back muscles. You kneel on the floor and pull a rope toward you while keeping your tummy tight and your body still.
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How to Perform
- 1Connect a rope handle to the low setting on the cable machine. Kneel down so you are looking at the machine.
- 2Hold the rope so your palms face each other. Reach your arms straight out in front of you.
- 3Keep your back flat and your tummy muscles tight. Pull the rope toward your body by moving your shoulder blades back.
- 4Squeeze your shoulder blades together when the rope is close to you. Hold still for a short moment.
- 5Slowly let the rope go back out until your arms are straight again.
- 6Do this again for the number of times you want.
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