Cable Rope Rear Delt Rows

Instructions

Set the cable machine to a low pulley position and attach a rope handle.
Stand facing the machine and hold the rope with both hands.
Step back to create tension in the cable, keeping your arms extended.
Lean forward slightly at the hips, keeping your back straight.
Pull the rope towards your face, leading with your elbows and squeezing your shoulder blades together.
Pause briefly at the top of the movement, then slowly return to the starting position.

Using too much weight which can lead to swinging the body and engaging the wrong muscles.
Not controlling the return phase, allowing the weight to pull the arms back quickly.
Pulling with the hands instead of leading with the elbows, which can put strain on the biceps rather than focusing on the rear delts.