{"id":12906,"date":"2019-11-12T15:12:11","date_gmt":"2019-11-12T15:12:11","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=12906"},"modified":"2019-11-12T15:12:52","modified_gmt":"2019-11-12T15:12:52","slug":"orthies-elkseis-omon-stin-trochalia-me-schoini","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/orthies-elkseis-omon-stin-trochalia-me-schoini\/","title":{"rendered":"Standing cable rear delt row with rope"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Posterior Deltoid<\/li>\n<li><strong>Synergists:<\/strong> Infraspinatus, Teres Minor, Lateral Deltoid, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis<\/li>\n<li><strong>Dynamic stabilizer:<\/strong> Biceps Brachii<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Pull<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Attach a rope to the cable pulley and adjust the pulley so that it is shoulder height.<\/li>\n<li>Grasp one end of the rope in each hand and step backward until the rope is pulled taut and your arms and shoulders are stretched forward.<\/li>\n<li>Stagger your feet for stability (put one foot in front of the other).<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Keeping your elbows out to the sides, exhale as you pull the rope towards your shoulders until your elbows travel passed your back.<\/li>\n<li>Hold for a count of two.<\/li>\n<li>Inhale as you reverse the motion and return the rope to the starting position, with your shoulders stretching forward.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Pull with your elbows, not with your biceps.<\/li>\n<li>In order to target your posterior deltoids, your elbows and the angle of the cable must be perpendicular to your torso.<\/li>\n<li>You can use a high cable or even a low cable provided you adjust the angle of your body so that your elbows and the angle of the cable are perpendicular to your torso.<\/li>\n<li>You can hold the rope with the rubber ends either touching your thumbs or your little fingers.<\/li>\n<li>Do not confuse the standing cable rear delt row with the cable face pull.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Posterior Deltoid Synergists: Infraspinatus, Teres Minor, Lateral Deltoid, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis Dynamic stabilizer: Biceps Brachii Mechanics: Compound Force: Pull Starting position Attach a rope to the cable pulley and adjust the pulley so that it is shoulder height. Grasp one end of the rope in each hand [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":12908,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[740,759],"tags":[],"class_list":["post-12906","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askiseis-gia-plati","category-proponisi-dynamis"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12906","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=12906"}],"version-history":[{"count":1,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12906\/revisions"}],"predecessor-version":[{"id":12910,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12906\/revisions\/12910"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/12908"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=12906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=12906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=12906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}