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Cable Rope Rear-Delt Rows

The Cable Rope Rear-Delt Rows primarily targets your Shoulders, with support from Biceps, Middle Back. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Compound · Pull

Primary muscles: Shoulders Secondary muscles: Biceps, Middle Back

How to perform Cable Rope Rear-Delt Rows

  1. Step 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. Step 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. Step 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. Step 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. Step 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. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the correct pulling technique for cable rope rear-delt rows?

Pull the rope toward your forehead or upper chest while flaring your elbows out to the sides. Focus on pulling with your elbows rather than your hands to maximize posterior deltoid engagement.

Which specific muscles does this exercise target?

The primary target is the posterior deltoid, located on the back of the shoulder. It also involves the middle trapezius and rhomboids as secondary stabilizers during the rowing motion.

What are the most common mistakes to avoid during this movement?

Avoid using excessive momentum or leaning your torso back to move the weight. Ensure you do not tuck your elbows into your ribs, as this shifts the load from the rear delts to the lats.

Is there a beginner-friendly alternative to this exercise?

The face pull is a highly effective alternative that uses a similar setup but emphasizes external rotation. Beginners can also use light dumbbells for bent-over lateral raises to learn the movement pattern.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 12 to 15 repetitions using a moderate weight. Focus on a controlled eccentric phase and a brief pause at the peak contraction to ensure high-quality muscle tension.

Sample sets & reps for Cable Rope Rear-Delt Rows

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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