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Exercises › Shoulders › Cable Rope Rear-Delt Rows

Cable Rope Rear-Delt Rows

Cable Rope Rear-Delt Rows is a beginner compound cable exercise that mainly works your shoulders, with help from your biceps and upper back.

💪 Shoulders🏋️ Cable📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Cable Rope Rear-Delt Rows: starting position
Starting position
Cable Rope Rear-Delt Rows: end position
End position

How to do the cable rope rear-delt rows

  1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
  2. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
  3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
  4. Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
  5. Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
  6. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: ShouldersSecondary: BicepsSecondary: Upper back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Cable Rope Rear-Delt Rows alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the cable rope rear-delt rows work?

It mainly works your shoulders; your biceps and upper back assist.

How many sets and reps of cable rope rear-delt rows should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the cable rope rear-delt rows good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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