Shoulders exercise · cable
Cable Rear Delt Row (with Rope)
The cable rear delt row (with rope) is a cable exercise that targets the shoulders (deltoids), with the trapezius, rhomboids and biceps assisting.
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.
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.
