Cable Rear Delt Row (with Rope)
Cable Rear Delt Row (with Rope) fits into any delt-focused block, and unbroken cable tension keeps the focus on overhead strength that holds up.
How to do Cable Rear Delt Row (with Rope)
- Attach a rope handle to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope handle with an overhand grip, palms facing each other.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Cable Rear Delt Row (with Rope) Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Rear Delt Row (with Rope) Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Cable Rear Delt Row (with Rope)
Swap Cable Rear Delt Row (with Rope) For
Cable Rear Delt Row (with Rope) — Frequently Asked Questions
How do you do the Cable Rear Delt Row (with Rope)?
Attach a rope handle to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope handle with an overhand grip, palms facing each other. 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 Rear Delt Row (with Rope) work?
The Cable Rear Delt Row (with Rope) 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 Rear Delt Row (with Rope) should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Rear Delt Row (with Rope) good for beginners?
Not usually. The Cable Rear Delt Row (with Rope) is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Rear Delt Row (with Rope)?
Try the Kettlebell Double Jerk, Dumbbell Standing Alternate Raise or the Smith Standing Behind Head Military Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
