How to do the Cable Standing Rear Delt Row (with Rope)
Cable Standing 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 Standing Rear Delt Row (with Rope) demonstration · © GymiaFit
Cable Standing 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 Standing Rear Delt Row (with Rope) step by step
- 1Stand facing a cable machine with your feet shoulder-width apart.
- 2Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
- 3Keep your back straight and your core engaged.
- 4Pull the cable towards your body, squeezing your shoulder blades together.
- 5Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Standing Rear Delt Row (with Rope) — questions
What muscles does the Cable Standing Rear Delt Row (with Rope) work?
The Cable Standing 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 Standing 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 Standing 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 Standing Rear Delt Row (with Rope)?
Cable Kneeling Rear Delt Row (with Rope) (male), Cable Rear Delt Row (stirrups), Cable 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.
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The GymiaFit app has the Cable Standing 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.