Rear Delt Row (Machine)
Also called Rope Rear-Delt Rows (Machine), Machine Rear Delt Row
How to do it
Sit facing the machine with the chest supported and both handles at straight arms. Row the handles toward the upper chest by driving the elbows high and wide, squeeze the rear delts and shoulder blades, then return slowly to full extension without lifting from the pad or shrugging.
Setup
Adjust the seat and chest support so the handles align near the upper chest. Hold both handles with neutral or overhand wrists, arms extended, shoulders down, chest against the pad, and feet braced.
Where you should feel it
Across the rear delts and between the shoulder blades along the guided path, with the rhomboids, biceps, and traps assisting while the forearms secure the handles.
When to use it
Use for stable rear-delt and upper-back hypertrophy close to fatigue when chest support should remove torso momentum. Controlled sets of 10-20 reps fit well.