Remo De Deltoide Posterior Arrodillado En Cable Con Cuerda

deltoides hombros cable

Aprende cómo hacer el Remo De Deltoide Posterior Arrodillado En Cable Con Cuerda con la forma y técnica correcta. Este ejercicio de cable trabaja principalmente tu Deltoides, con énfasis secundario en Trapecio, Romboides, Bíceps.

Demostración del ejercicio Remo De Deltoide Posterior Arrodillado En Cable Con Cuerda mostrando la forma correcta

Cómo Hacer el Remo De Deltoide Posterior Arrodillado En Cable Con Cuerda

Sigue estos pasos para realizar el Remo De Deltoide Posterior Arrodillado En Cable Con Cuerda con la forma correcta:

1Coloca una cuerda en una polea baja y arrodíllate frente a la máquina.
2Sujeta la cuerda con agarre neutro, con las palmas enfrentadas, y extiende los brazos al frente.
3Mantén la espalda recta y el abdomen activado mientras tiras de la cuerda hacia el cuerpo juntando las escápulas.
4Aprieta las escápulas al final del movimiento y mantén una breve pausa.
5Suelta la tensión lentamente y vuelve a la posición inicial.
6Repite durante el número de repeticiones indicado.

Músculos Trabajados en Remo De Deltoide Posterior Arrodillado En Cable Con Cuerda

Principal

deltoides

Secundario

trapecioromboidesbíceps

Detalles del Ejercicio

Equipo: cable
Parte del Cuerpo: hombros
Categoría: Principal

Músculos y Anatomía

The kneeling rear delt row with a rope targets the posterior deltoid, rhomboids, and middle trapezius with exceptional isolation. Kneeling changes everything about the mechanics — it eliminates the ability to use hip extension, leg drive, or torso lean to generate momentum, creating the strictest possible rowing environment for the upper back. The rope handle allows the elbows to travel wide, which maximizes the horizontal abduction component of the movement — the defining action of rear delt activation. The rear deltoid is often underdeveloped because most horizontal rows are performed with elbows close to the body, emphasizing the lats. This variation deliberately does the opposite, training the rear delt and rhomboids in their most mechanically advantageous position.

Consejos Pro para Mejores Resultados

1Pull the elbows wide and high — aim for a 'field goal post' arm position at the peak of the row. Elbows should be at or above shoulder height and pointing out to the sides. This is the position that maximally shortens the rear deltoid, and it only happens when you consciously drive elbows wide rather than back.
2Keep your hips directly over your knees throughout the set. Sitting back on your heels or letting hips drift forward changes the angle relative to the cable and introduces torso motion. A rigid kneeling plank position is the foundation of good form here.
3Use a lighter weight than you think you need. The rear delt is a small muscle, and the kneeling position strips all the body English away. Most people are humbled by how little weight is required when the movement is truly isolated.

Errores Comunes que Debes Evitar

✗ Leaning back at the hips to initiate the pull

Corrección: The moment your hips shift backward or your torso leans away from the cable, you've introduced a rowing leverage advantage that removes the isolation. Imagine your hips are locked in place by a wall directly behind you — only your arms should move during the entire set.

✗ Elbows tracking back instead of out to the sides

Corrección: When the elbows drive back (toward the hips), the lats and teres major take over and the rear delts disengage. Focus on pulling the elbows laterally — out to the sides like you're spreading wings — not backward. This lateral elbow path is the key to rear delt recruitment.

✗ Not splitting the rope at the end of the rep

Corrección: Failing to separate the rope handles at peak contraction cuts the range of motion short for the rear deltoids and rhomboids. Pull each handle toward the ear on the same side at the end of every rep. This final split doubles the peak contraction compared to stopping with hands together.

✗ Using a cable anchor that is too high

Corrección: This movement works best from a low or mid pulley. A high anchor changes the pull angle downward, shifting load to the lats and reducing horizontal abduction. Set the pulley at approximately chest height when kneeling, or lower.

Cómo Programar el Remo De Deltoide Posterior Arrodillado En Cable Con Cuerda

Series y Repeticiones

3–4 sets of 12–20 reps. The rear deltoid is a small, primarily slow-twitch muscle that responds better to moderate-to-high reps with strict form than to heavy loading. Going below 10 reps on this exercise usually means too much weight is being used and form is degrading. Higher rep finisher sets of 20–25 can be very effective.

Frecuencia

2–3 times per week. The kneeling rear delt row is low-fatigue and recovers quickly, making it suitable for higher frequency programming. It pairs naturally with back and shoulder days and works well as a prehab or warm-up movement to activate the posterior chain before pressing.

Dónde Colocarlo en tu Entrenamiento

Place near the end of a pull day or shoulder day as an isolation finisher. Because this movement uses a strict isolation approach, it doesn't compromise performance on compound movements and can also be used as a warm-up to activate the rear delts before overhead pressing.

Cómo Progresar

Progress through rep range before adding weight. Once you can complete 20 clean reps with a controlled 2-second eccentric and a split at the top across all sets, increase the cable weight by one increment. Form must be perfect before load is added — this is not an exercise where you can grind through with compromised technique.

Variaciones y Alternativas

Standing Cable Rear Delt Row with Rope

Performed standing with a hip-width base. Allows slightly more loading than the kneeling version because the legs provide a stable base. The challenge is avoiding hip and torso lean to assist the pull. Best for trainees who find kneeling uncomfortable and want more total body stability practice.

Seated Cable Rear Lateral Raise

Performed seated at a cable machine, raising the arm out to the side in a fly pattern rather than a rowing pattern. Changes the movement from a row to a raise, further isolating the rear delt by removing any contribution from the rhomboids. Excellent for targeting the posterior deltoid in pure isolation.

Dumbbell Rear Delt Row

Performed bent-over with a pair of dumbbells, elbows wide and high. The dumbbell version allows free movement of the hands and can be done anywhere. Lacks the constant cable tension in the stretched position but allows the same wide elbow path. A solid travel or home gym alternative.

Ejercicios Relacionados

Preguntas Frecuentes

What muscles does the Remo De Deltoide Posterior Arrodillado En Cable Con Cuerda work?

The Remo De Deltoide Posterior Arrodillado En Cable Con Cuerda primarily targets your Deltoides. Secondary muscles worked include Trapecio, Romboides, Bíceps. This makes it an effective exercise for developing your shoulders.

What equipment do I need for the Remo De Deltoide Posterior Arrodillado En Cable Con Cuerda?

The Remo De Deltoide Posterior Arrodillado En Cable Con Cuerda requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Remo De Deltoide Posterior Arrodillado En Cable Con Cuerda with proper form?

Start by coloca una cuerda en una polea baja y arrodíllate frente a la máquina.. Sujeta la cuerda con agarre neutro, con las palmas enfrentadas, y extiende los brazos al frente. Mantén la espalda recta y el abdomen activado mientras tiras de la cuerda hacia el cuerpo juntando las escápulas. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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