Cable Rope Rear-Delt Rows
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.
How to program the Cable Rope Rear-Delt Rows
Sets and reps
As a compound movement, the Cable Rope Rear-Delt Rows responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Cable Rope Rear-Delt Rows is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Cable Rope Rear-Delt Rows work?
The Cable Rope Rear-Delt Rows primarily targets the Shoulders. It also recruits the Biceps, Middle Back as supporting muscles.
What equipment do I need for the Cable Rope Rear-Delt Rows?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Rope Rear-Delt Rows should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
