Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
BeginnerCompoundCable
Cable Kneeling Rear Delt Row (With Rope) (Male)
Delts · Shoulders
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Attach a rope handle to a low cable pulley and kneel down facing the machine.
- 2
Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
- 3
Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
- 4
Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
- 5
Slowly release the tension and return to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
trapezius
Secondary
trapeziusrhomboidsbiceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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