Cable Rear Delt Row (with rope)

Cable Rear Delt Row (with rope)

The Cable Rear Delt Row (with rope) is a fantastic exercise for targeting the muscles in the rear delts, upper back, and shoulders. By using the cable machine and a rope attachment, this exercise allows you to isolate and strengthen these specific muscle groups effectively. As you perform the Cable Rear Delt Row, you'll primarily feel the muscles in the back of your shoulders working, giving you that desirable V-tapered shape. Strengthening your rear delts can also improve posture and reduce the risk of shoulder injuries. Using the cable machine provides constant tension throughout the movement, ensuring maximum engagement of the targeted muscles. By using a rope instead of other grips, you can achieve a wider range of motion and focus the tension on the rear delts, resulting in better muscle activation and growth. Incorporating the Cable Rear Delt Row (with rope) into your workout routine can provide numerous benefits. It can enhance overall shoulder stability, improve posture, and help you achieve a more balanced physique. Remember, though, that to achieve best results, it's important to perform the exercise with proper form and in conjunction with a well-rounded workout program that targets all major muscle groups.


  • Start by attaching a rope grip to a cable machine at the lowest setting.
  • Stand facing away from the machine with your feet shoulder-width apart.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  • Hold the rope grip in each hand with your palms facing each other.
  • Pull the rope towards your chest by retracting your shoulder blades and squeezing your rear deltoids.
  • Pause briefly at the end of the movement and feel the contraction in your rear delts.
  • Slowly return to the starting position with control, extending your arms fully.
  • Repeat for the desired number of reps.

Tips & Tricks

  • Maintain proper form by keeping your back straight and core engaged.
  • Squeeze your shoulder blades together at the peak of the movement to fully engage the rear deltoids.
  • Use a weight that allows you to perform the exercise with correct form and without straining.
  • Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
  • Start with a warm-up set using lighter weight to activate the muscles and gradually increase the resistance.
  • Avoid using momentum or swinging to lift the weight; focus on controlled movements.
  • Ensure a full range of motion by extending your arms fully and squeezing your shoulder blades on each repetition.
  • Perform the exercise in a slow and controlled manner to maximize muscle engagement.
  • Avoid shrugging your shoulders or hunching your back throughout the movement.
  • Listen to your body and stop if you feel any sharp or uncomfortable pain.


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