Cable Rope Standing Rear Delt Row

Cable Rope Standing Rear Delt Row

The Cable Rope Standing Rear Delt Row is an effective exercise to target the rear deltoids, upper back, and rhomboids. This exercise utilizes a cable machine paired with a rope attachment, offering continuous tension throughout the movement that ensures optimal muscle engagement. It is ideal for enhancing shoulder symmetry, improving posture, and developing overall upper body strength. To perform the exercise, one must stand facing a cable machine with feet shoulder-width apart, ensuring a stable and balanced stance. The rope attachment should be set at an appropriate height, typically around the waist level, allowing for a full range of motion. As you pull the rope towards your torso, elbows should flare out directly to the side, maximizing activation of the rear delts and upper back muscles. Incorporating the Cable Rope Standing Rear Delt Row into your workout routine can help correct muscular imbalances and enhance overall shoulder aesthetics. By focusing on this exercise, you're not just building rear delt strength, but also contributing to better scapular retraction and shoulder health, which are crucial for maintaining a strong and balanced physique.


  • Attach a rope handle to a low pulley on a cable machine.
  • Stand facing the cable machine with feet shoulder-width apart.
  • Grasp the ends of the rope with an overhand grip, palms facing inward.
  • Step back slightly to create tension in the cable.
  • Start with your arms extended straight in front of you, keeping a slight bend in the elbows.
  • Pull the rope towards your face, keeping your elbows high and flared out to the sides.
  • Focus on squeezing your shoulder blades together as you pull.
  • Continue to pull until your hands are in line with your shoulders.
  • Slowly extend your arms back to the starting position, controlling the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on squeezing the shoulder blades together at the peak of the movement to fully engage the rear delts.
  • Maintain a slight bend in the knees and keep your core engaged to provide stability throughout the exercise.
  • Use a controlled tempo, avoiding any jerking motions to ensure constant tension on the rear delts.
  • Keep the elbows slightly bent and lead with them instead of your hands to better target the rear delts.
  • Adjust the height of the cable pulley so that it aligns with your shoulder height for optimal muscle engagement.
  • Avoid leaning too far back or using your lower back to pull the weight; keep your torso stable and upright.
  • Experiment with a wider grip on the rope to see if it better isolates your rear delts.
  • Start with a light weight to perfect your form before progressing to heavier loads to minimize the risk of injury.
  • Focus on the mind-muscle connection, really thinking about the rear delts working to maximize effectiveness.


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