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Shoulders · Cable · Intermediate

How to do Cable Rear Delt Row (With Rope)

The cable rear delt row (with rope) is an isolation exercise targeting the rear deltoids, with secondary emphasis on the trapezius, rhomboids, and biceps. It uses a cable machine and rope attachment to provide constant tension throughout the movement, helping to develop shoulder strength and stability.

Cable 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 Rear Delt Row (With Rope), step by step

  1. Attach a rope handle to a low pulley cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the rope handle with an overhand grip, palms facing each other.
  4. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  5. Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
  6. Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

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

Track Cable Rear Delt Row (With Rope) in SPLYT

Cable 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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