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All exercises

Cable kneeling rear delt row (with rope)

Intermediate

Cable kneeling rear delt row (with rope) is a compound cable exercise for the rear delts, also working the traps, upper back, and biceps.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper backBiceps

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Barbell rear delt rowBarbell
  • Cable rear delt row (with rope)Cable
  • Cable standing rear delt row (with rope)Cable
  • Cable rear delt row (stirrups)Cable
  • Smith rear delt rowSmith machine
  • Dumbbell rear delt row (shoulder)Dumbbell

Easier variations

  • Smith rear delt rowSmith machine
  • Band standing rear delt rowResistance band

Harder variations

  • Dumbbell complex push up row clean and pressDumbbell
Logged today · 2 min restCable kneeling rear delt row (with rope)

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