How to do the Cable Rear Delt Row (with Rope)
Cable Rear Delt Row (with Rope) is an intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
Cable Rear Delt Row (with Rope) demonstration · © GymiaFit
Cable Rear Delt Row (with Rope) at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids, Biceps
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Rear Delt Row (with Rope) step by step
- 1Attach a rope handle to a low pulley cable machine.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the rope handle with an overhand grip, palms facing each other.
- 4Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 5Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
- 6Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Rear Delt Row (with Rope) — questions
What muscles does the Cable Rear Delt Row (with Rope) work?
The Cable Rear Delt Row (with Rope) primarily targets the Delts. It also recruits the Trapezius, Rhomboids, Biceps as secondary movers.
What equipment do I need for the Cable Rear Delt Row (with Rope)?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Rear Delt Row (with Rope) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Rear Delt Row (with Rope)?
Cable Kneeling Rear Delt Row (with Rope) (male), Cable Rear Delt Row (stirrups), Cable Standing Rear Delt Row (with Rope) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Rear Delt Row (with Rope) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.