Cable Standing Rear Delt Row (with Rope)

Target muscle

Delts

Also works

Trapezius, rhomboids, biceps

Equipment

Cable

Body part

Shoulders

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

1. Stand facing a cable machine with your feet shoulder-width apart.
2. Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
3. Keep your back straight and your core engaged.
4. Pull the cable towards your body, squeezing your shoulder blades together.
5. Pause for a moment at the peak of the movement, then slowly release the cable back 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.