Cable Rear Delt Row (with rope)
A cable rowing variation with a rope that targets the rear delts by pulling the elbows out and back.
Secondary muscles
How to do it
- Attach a rope to a low cable pulley and stand facing the machine.
- Grab the rope with both hands, step back to create tension, and set your feet about hip-width apart.
- Soften your knees and hinge forward slightly with a flat back and arms extended in front of you.
- Lead with your elbows and row the rope up toward your upper chest while letting the rope ends separate.
- Pause briefly as your elbows travel out and back and your shoulder blades squeeze together.
- Lower the rope under control until your arms are extended again without rounding your shoulders.
Form cues
- Lead with the elbows
- Chest up, back flat
- Pull shoulders back
- Control the return
Common mistakes
- Standing fully upright and turning it into a regular cable row
- Shrugging the shoulders up toward the ears during the pull
- Pulling mostly with the hands and curling the rope in
- Rounding the upper back as the rope returns forward
Breathing
Inhale as you lower the rope forward, and exhale as you row the rope toward your upper chest.
