Cable Rope Rear-Delt Rows
A beginner strength exercise for the shoulders, done with a cable.
How to do the Cable Rope Rear-Delt Rows
- Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Cable Rope Rear-Delt Rows
Alternating Cable Shoulder PressCable · Beginner
Cable Internal RotationCable · Beginner
Cable Shoulder PressCable · Beginner
Low Pulley Row To NeckCable · Beginner
Seated Cable Shoulder PressCable · Beginner
Bent Over Low-Pulley Side LateralCable · Beginner
Cable Rear Delt FlyCable · Beginner
Cable Seated Lateral RaiseCable · Beginner
Questions
What muscles does the Cable Rope Rear-Delt Rows work?
Mainly the shoulders, with the biceps and upper back helping.
Is the Cable Rope Rear-Delt Rows good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Cable Rope Rear-Delt Rows?
Good alternatives that train the shoulders: Alternating Cable Shoulder Press, Cable Internal Rotation, Cable Shoulder Press or Low Pulley Row To Neck.
How many sets and reps of the Cable Rope Rear-Delt Rows should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).