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All exercises

Cable standing rear delt row (with rope)

Intermediate

Cable standing 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. 1Stand facing a cable machine with your feet shoulder-width apart.
  2. 2Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
  3. 3Keep your back straight and your core engaged.
  4. 4Pull the cable towards your body, squeezing your shoulder blades together.
  5. 5Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

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

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 standing rear delt row (with rope)

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