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Cable Standing Rear Delt Row (with rope)

Cable Standing Rear Delt Row (with rope)

The Cable Standing Rear Delt Row with rope is a dynamic exercise that targets the muscles of your upper back, specifically the rear deltoids. This exercise primarily focuses on strengthening and toning the muscles responsible for pulling your shoulder blades together. By incorporating the cable machine and using a rope attachment, it adds an element of resistance and stability to the movement. The standing position engages your core muscles, promoting good posture and stability throughout the exercise. It also allows for a greater range of motion, ensuring the targeted muscles are fully activated. The rope attachment enables a neutral grip, which reduces stress on the shoulder joints and helps maintain proper form. Performing the Cable Standing Rear Delt Row engages multiple muscle groups simultaneously, making it a time-efficient exercise. In addition to the rear deltoids, other muscles involved include the trapezius, rhomboids, and biceps. This compound movement not only strengthens your upper back but also enhances shoulder stability and posture. Incorporating the Cable Standing Rear Delt Row (with rope) into your fitness routine can improve your overall upper body strength and stability. Remember to start with a weight that suits your fitness level and gradually increase as you become more comfortable. Proper form and technique are essential, so focus on squeezing your shoulder blades together and maintaining control throughout the movement. Aim for 2-3 sets of 10-12 repetitions to effectively target and tone your rear deltoids and surrounding muscles.


  • Stand facing a cable machine with your feet shoulder-width apart.
  • Attach a rope handle to the cable machine at chest height.
  • Grasp the rope with each hand, palms facing each other.
  • Take a step back to create tension in the cable while keeping your arms fully extended in front of you.
  • With a slight bend in your knees and a neutral spine, engage your core and pull the rope toward your body, retracting your shoulder blades.
  • Squeeze your shoulder blades together at the end of the movement and hold for a second.
  • Slowly release the tension and return to the starting position, keeping your back and arms straight throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise to target the rear deltoid muscles effectively.
  • Engage your core muscles for stability and control during the movement.
  • To increase the intensity, focus on squeezing your shoulder blades together at the peak of the movement.
  • Ensure a controlled and slow eccentric (lowering) phase of the exercise for maximum muscle activation.
  • Use a weight or resistance that allows you to complete the desired number of repetitions with proper form.
  • Incorporate variety into your rear delt workouts by changing the grip or angle of the rope attachment.
  • Add progressive overload to your training by gradually increasing the weight or resistance over time.
  • Allow sufficient recovery and rest days between rear delt workouts to optimize muscle growth and prevent overtraining.
  • Ensure proper nutrition, including adequate protein intake, to support muscle recovery and growth.
  • Stay consistent with your training and gradually increase the difficulty of the exercise as you become stronger and more proficient.

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