Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Cable rear delt row (with rope)

Intermediate

Cable 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 pulley cable machine.
  2. 2Stand facing the machine with your feet shoulder-width apart.
  3. 3Grasp the rope handle with an overhand grip, palms facing each other.
  4. 4Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  5. 5Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
  6. 6Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

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

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band