Cable Rope Rear-Delt Rows
Learn how to do cable rope rear-delt rows with a clear setup, controlled movement, and a technique you can repeat.
How to do cable rope rear-delt rows
- Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Cable Rope Rear-Delt Rows: muscles worked
Primary focus: shoulders. Supporting muscles: Biceps, Back.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do cable rope rear-delt rows?
Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
What muscles does cable rope rear-delt rows work?
Cable Rope Rear-Delt Rows primarily trains the shoulders, with the biceps and back contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for cable rope rear-delt rows?
Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.
What can I do instead of cable rope rear-delt rows?
Related options include Cable Rear Delt Fly, Upright Cable Row, Cable Seated Lateral Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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