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Shoulders · Cable · Intermediate

How to do Cable Kneeling Rear Delt Row (With Rope)

The cable kneeling rear delt row (with rope) targets the rear deltoids and upper back muscles, requiring the user to kneel and pull a rope attachment toward their body while maintaining a strong core and stable posture.

Cable Kneeling Rear Delt Row (With Rope) demonstration
Primary muscle
Shoulders
Also works
Trapezius, Rhomboids and Biceps
Equipment
Cable
Level
Intermediate
Category
Shoulders

How to do Cable Kneeling Rear Delt Row (With Rope), step by step

  1. Attach a rope handle to a low cable pulley and kneel down facing the machine.
  2. Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
  3. Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
  4. Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
  5. Slowly release the tension and return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Cable Kneeling Rear Delt Row (With Rope) works your shoulders as the main mover, with help from your trapezius, rhomboids and biceps.

Track Cable Kneeling Rear Delt Row (With Rope) in SPLYT

Cable Kneeling Rear Delt Row (With Rope) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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