Cable Rope Rear-Delt Rows

How to do the Cable Rope Rear-Delt Rows

1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
2. 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.
3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
4. 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.
5. 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.
6. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	biceps, middle back
Equipment	cable machine
Difficulty	beginner
Type	compound

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Back Flyes - With Bands Resistance Bands Dumbbell One-Arm Upright Row Dumbbell Dumbbell Raise Dumbbell External Rotation with Band Resistance Bands Band Pull Apart Resistance Bands Barbell Rear Delt Row Barbell

Harder than the Cable Rope Rear-Delt Rows

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Cable Rope Rear-Delt Rows with

Opposing lats work — alternate sets without extra rest.

Close-Grip Front Lat Pulldown lats Kneeling High Pulley Row lats Kneeling Single-Arm High Pulley Row lats One Arm Lat Pulldown lats

Common questions

What muscles does the Cable Rope Rear-Delt Rows work?

The Cable Rope Rear-Delt Rows primarily works the shoulders, with the biceps and mid back as secondary movers. Barbell Rear Delt Row, Low Pulley Row To Neck, and Back Flyes - With Bands train the same muscle, across 9 equipment types.

What equipment do you need for the Cable Rope Rear-Delt Rows?

A Cable Machine. Without a cable machine, Back Flyes - With Bands, Dumbbell One-Arm Upright Row, and Dumbbell Raise train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Cable Rope Rear-Delt Rows suitable for beginners?

Yes, the Cable Rope Rear-Delt Rows is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the Cable Rope Rear-Delt Rows go in a workout?

Early — the Cable Rope Rear-Delt Rows is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Close-Grip Front Lat Pulldown and Kneeling High Pulley Row later.

Similar exercises

Barbell Rear Delt Row Barbell Low Pulley Row To Neck Cable Machine Back Flyes - With Bands Resistance Bands Dumbbell One-Arm Upright Row Dumbbell Dumbbell Raise Dumbbell Face Pull Cable Machine