Cable Kneeling Rear Delt Row (with Rope) (Male)

Target muscle

Delts

Also works

Trapezius, rhomboids, biceps

Equipment

Cable

Body part

Shoulders

How to do the cable kneeling rear delt row (with rope) (male)

1. Attach a rope handle to a low cable pulley and kneel down facing the machine.
2. Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
3. Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
4. Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
5. Slowly release the tension and return to the starting position.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the shoulders (deltoids). The trapezius, rhomboids and biceps work as secondary muscles. See all shoulder exercises or every cable exercise.