Cable Rope Rear-Delt Rows
The Cable Rope Rear-Delt Rows is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The biceps and middle back assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable Rope Rear-Delt Rows work?
The Cable Rope Rear-Delt Rows primarily works the Shoulders. Secondary muscles include the Biceps, Middle Back, which assist during the movement.
Is the Cable Rope Rear-Delt Rows good for beginners?
Yes, the Cable Rope Rear-Delt Rows is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Cable Rope Rear-Delt Rows?
You need cable to perform the Cable Rope Rear-Delt Rows. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.