Shoulders Exercise · Cable
Form and technique verified by certified strength coaches; see our editorial standards.
The Cable Kneeling Rear Delt Row (with Rope) (male) is a focused shoulders exercise designed to train your Delts with help from your Rhomboids, Biceps.
Single-joint abduction or horizontal abduction isolating the lateral, anterior, or posterior deltoid heads through a curved arc of motion. Doing this with controlled form helps you build muscle safely while protecting your joints.
Quick Exercise Facts
Target Muscle Activation
This kneeling rear delt row with a rope trains the often-neglected back of the shoulder along with the traps, using a wide rope grip to pull the elbows out and back. Rear delts get comparatively little direct work in most pushing- and pulling-heavy programs, which is exactly why this exercise earns a spot for shoulder balance. Kneeling removes any leg drive, keeping the tension isolated to the upper back and rear delts.
How to Do the Cable Kneeling Rear Delt Row (with Rope) (male)
- Attach a rope handle to a low cable pulley and kneel down facing the machine.
- Grip the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
- Keeping your back straight and core braced, pull the rope toward your body by drawing your shoulder blades back.
- Squeeze your shoulder blades together at the end of the movement and hold briefly.
- Slowly release the tension and return to the starting position.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the delts.
Recommended Sets & Reps by Goal
Moderate weight · 60s rest
Lighter weight · 30–45s rest
Lower slowly for 3 seconds · 60s rest
Technique & Form Tips
Single-joint abduction or horizontal abduction isolating the lateral, anterior, or posterior deltoid heads through a curved arc of motion.
Common Mistakes to Avoid
- Shrugging the Trapezius: Elevating the shoulder blades to hike the weight up shifts mechanical tension off the lateral deltoid onto the upper traps.
- Leading with Hands Instead of Elbows: Lifting wrists higher than elbows rotates the shoulder into internal impingement; keep elbows level with or slightly above wrists.
- Using Heavy Body English: Swinging the torso to launch heavy dumbbells turns an isolation exercise into a sloppy momentum drill with minimal delt tension.
How to Breathe During This Exercise
Exhale smoothly as the weights are raised to shoulder height; inhale during the controlled 2-3 second descent.
Add the Cable Kneeling Rear Delt Row (with Rope) (male) to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort & Joint Safety Tips
If experiencing subacromial pinch during lateral raises, angle arms 15–30 degrees into the scapular plane (slightly forward of direct sideways). If joint irritation persists, immediately stop and substitute this movement with another exercise from the Shoulders exercises category.
Muscles Worked
The Cable Kneeling Rear Delt Row (with Rope) (male) mainly targets your Delts, with your Trapezius helping support the movement, along with your Rhomboids, Biceps.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
Equipment Alternatives
Don't have cable? These target the same delts with different equipment.
FAQ
- What muscles does the Cable Kneeling Rear Delt Row (with Rope) (male) work?
- The Cable Kneeling Rear Delt Row (with Rope) (male) mainly works your delts. It also helps strengthen your trapezius and rhomboids, biceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Cable Kneeling Rear Delt Row (with Rope) (male)?
- You do the Cable Kneeling Rear Delt Row (with Rope) (male) with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What is the most common form mistake on the Cable Kneeling Rear Delt Row (with Rope) (male)?
- The most common mistake is shrugging the trapezius: Elevating the shoulder blades to hike the weight up shifts mechanical tension off the lateral deltoid onto the upper traps.. Lowering the weight slowly (about 2 to 3 seconds) builds more muscle and keeps your joints safe.
- How many sets and reps should I perform on the Cable Kneeling Rear Delt Row (with Rope) (male)?
- To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.
- What's a good alternative to the Cable Kneeling Rear Delt Row (with Rope) (male)?
- If you don't have access to a cable, the Left Hook. Boxing targets the same delts using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.