Slowly and carefully extend your elbow back from the starting position.Pull the ropes toward you, your both elbows and shoulder should be on the same line.Relax your shoulder muscle until you feel a gentle stretch on your upper back.Take some steps back until the cable is pulled taut.Attach the cable attachment about your chest height and attach the rope handle with it.Stand with your wider feet and face toward the cable machine.Secondary mover: Trapezius and Rhomboids How to do cable high row ![]() Muscle worked Primary mover: Rear delt and lateral deltoid muscle. EquipmentĬable machine and a dual-handled rope attachment. This will help to hit your rear deltoid muscle and make it stronger and bigger. Cable high row is a very beneficial way to mix up your shoulder training with some gym equipment. Cable High RowĬable high row is one of the alternatives of the reverse cable pull exercise. Even it gives you some variation to perform exercises and make your muscle hypertrophic maximally. Except reverse cable cross exercise, there are so many exercises that also help to grow your rear deltoid.Īlternative exercises are a good option to hit your muscle fiber in all directions. Reverse cable crossover alternativesĬable reverse crossover is one of the best exercises to train your rear delt and make it stronger, and bigger. The deltoid is a shoulder stabilizer during any movements, so you have to train each deltoid muscle correctly. The prime function of the rear deltoid muscle is horizontal abduction and extension of the arm. The posterior part of the deltoid muscle is originated from the scapula( spine of scapula) and is inserted into the deltoid tuberosity of the humerus(arm bone). You may hear reverse cable crossover by other names such as Supraspinatus, infraspinatus, teres minor, subscapularis, rhomboids, trapezius, and lateral deltoid muscle. Pull the weight slowly, at the end range hold for 2 sec, feel the contraction, and repeat. Don’t use heavy weights in this exercise, it may injure your shoulder joint. Perform 3 to 4 sets of 12 repetitions to get desired hypertrophy on muscle.
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