PlanWorkouts

Exercise 0203 · REF wqNPGCg

Cable Rear Delt Row (with Rope) exercise animation

Cable Rear Delt Row (with Rope)

Category
Shoulders
Equipment
Cable
Target
Delts

A rope handle on a rear delt row lets the hands separate as they pull toward the face, adding a bit more range and external rotation than a fixed bar allows. Rear delts and traps both get worked here, but the rope's flexibility makes the exercise more forgiving on the wrists than a straight bar version. It's a common fix for shoulders that feel rounded forward from too much pressing and not enough pulling.

How to Do the Cable Rear Delt Row (with Rope)

  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

The Cable Rear Delt Row (with Rope) primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids, Biceps.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have cable? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Cable Rear Delt Row (with Rope) work?
The Cable Rear Delt Row (with Rope) primarily targets the delts, with the trapezius and rhomboids, biceps assisting.
What equipment do I need for the Cable Rear Delt Row (with Rope)?
The Cable Rear Delt Row (with Rope) is done with a cable.
What's a good alternative to the Cable Rear Delt Row (with Rope)?
If you don't have access to a cable, the Left Hook. Boxing targets the same delts using body weight instead.