TETSUCable Kneeling Rear Delt Row (With Rope)
The Cable Kneeling Rear Delt Row (With Rope) is a cable exercise for the shoulders that primarily targets the delts, with the trapezius, rhomboids and biceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Cable Kneeling Rear Delt Row (With Rope)
- 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.
- Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
- Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
- Slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Kneeling Rear Delt Row (With Rope) work?
The Cable Kneeling Rear Delt Row (With Rope) primarily targets the delts. The trapezius, rhomboids and biceps work as supporting muscles.
What equipment do I need for the Cable Kneeling Rear Delt Row (With Rope)?
You need a cable machine to perform the Cable Kneeling Rear Delt Row (With Rope).
How many sets and reps of the Cable Kneeling Rear Delt Row (With Rope) should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Cable Kneeling Rear Delt Row (With Rope) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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