Cable Kneeling Rear Delt Row (with Rope) (male)

Also known as: kneeling cable rear delt row with rope male, cable kneeling rear delt row with rope, kneeling cable rear delt row with rope

Intermediate

Delts

Cable

Cable Kneeling Rear Delt Row (with Rope) (male) trades complexity for delt size from every angle, and it works well after overhead pressing.

How to do Cable Kneeling Rear Delt Row (with Rope) (male)

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

Add to an AI Workout Plan All Shoulders Exercises

Cable Kneeling Rear Delt Row (with Rope) (male) Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.

Common Cable Kneeling Rear Delt Row (with Rope) (male) Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Swinging more weight than the delts can actually control

Drop the load until the arm rises without help from the torso.

Adding weight faster than technique can absorb it

Hold a weight until every rep looks identical, then move up.

Easier and Harder Than Cable Kneeling Rear Delt Row (with Rope) (male)

Easier progression

Cable Standing Shoulder External Rotation

Harder progression

Dumbbell Incline One Arm Lateral Raise

Swap Cable Kneeling Rear Delt Row (with Rope) (male) For

Dumbbell Seated Lateral Raise

Barbell Standing Close Grip Military Press

Kettlebell One Arm Jerk

Cable Kneeling Rear Delt Row (with Rope) (male) — Frequently Asked Questions

How do you do the Cable Kneeling Rear Delt Row (with Rope) (male)?

Attach a rope handle to a low cable pulley and kneel down facing the machine. Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you. Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Kneeling Rear Delt Row (with Rope) (male) work?

The Cable Kneeling Rear Delt Row (with Rope) (male) primarily targets the delts. It is classified as a shoulders exercise and is performed with a cable machine.

How many sets and reps of the Cable Kneeling Rear Delt Row (with Rope) (male) should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Kneeling Rear Delt Row (with Rope) (male) good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Cable Kneeling Rear Delt Row (with Rope) (male)?

Try the Dumbbell Seated Lateral Raise, Barbell Standing Close Grip Military Press or the Kettlebell One Arm Jerk. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Kneeling Rear Delt Row (with Rope) (male) the same as the kneeling cable rear delt row with rope male?

Yes. The Cable Kneeling Rear Delt Row (with Rope) (male) is also commonly called the kneeling cable rear delt row with rope male or the cable kneeling rear delt row with rope. Different gyms and training programs label it differently, but "kneeling cable rear delt row with rope male" and "cable kneeling rear delt row with rope" refer to this same movement.