TETSUCable Rear Delt Row (With Rope)
The Cable 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 7 steps below for correct form, with an animated demonstration.
How to do the Cable Rear Delt Row (With Rope)
- Attach a rope handle to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope handle with an overhand grip, palms facing each other.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Rear Delt Row (With Rope) work?
The Cable 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 Rear Delt Row (With Rope)?
You need a cable machine to perform the Cable Rear Delt Row (With Rope).
How many sets and reps of the Cable Rear Delt Row (With Rope) should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Cable 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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