TETSUBand Reverse Fly vs Cable Kneeling Rear Delt Row (With Rope)
The Band Reverse Fly and the Cable Kneeling Rear Delt Row (With Rope) both train the delts as their primary muscle. The Band Reverse Fly uses a band while the Cable Kneeling Rear Delt Row (With Rope) uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Reverse Fly | Cable Kneeling Rear Delt Row (With Rope) | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | upper back and trapezius | trapezius, rhomboids and biceps |
| Equipment | band | cable |
| Steps in our guide | 6 | 6 |
How each one starts
Band Reverse Fly — first steps
- Attach the band to a stationary object at chest height.
- Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
Cable Kneeling Rear Delt Row (With Rope) — first steps
- Attach a rope handle to a low cable pulley and kneel down facing the machine.
- Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
Full step-by-step guides are linked below.
Which should you choose?
The Band Reverse Fly gives accommodating resistance that peaks at the top of the range. The Cable Kneeling Rear Delt Row (With Rope) keeps constant tension on the muscle through the whole range of motion. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the delts adapting.
Full form guides
Common questions
Is the Band Reverse Fly better than the Cable Kneeling Rear Delt Row (With Rope)?
Neither is universally better — both train the delts as the primary mover. The Band Reverse Fly gives accommodating resistance that peaks at the top of the range, while the Cable Kneeling Rear Delt Row (With Rope) keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Reverse Fly and the Cable Kneeling Rear Delt Row (With Rope) in the same program?
Yes, but usually not in the same session — they overlap heavily on the delts. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Reverse Fly and the Cable Kneeling Rear Delt Row (With Rope) work the same muscles?
The primary muscle is the same: the delts. Supporting muscles differ slightly — upper back and trapezius for the Band Reverse Fly versus trapezius, rhomboids and biceps for the Cable Kneeling Rear Delt Row (With Rope).
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.