Cable Standing Rear Delt Row (with Rope)
Also known as: standing cable rear delt row with rope
Cable Standing Rear Delt Row (with Rope) trades complexity for delt size from every angle, and it works well after overhead pressing.
How to do Cable Standing Rear Delt Row (with Rope)
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
- Keep your back straight and your core engaged.
- Pull the cable towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
- Repeat for the desired number of repetitions.
Cable Standing Rear Delt Row (with Rope) 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 Standing Rear Delt Row (with Rope) 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.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Cable Standing Rear Delt Row (with Rope)
Swap Cable Standing Rear Delt Row (with Rope) For
Cable Standing Rear Delt Row (with Rope) — Frequently Asked Questions
How do you do the Cable Standing Rear Delt Row (with Rope)?
Stand facing a cable machine with your feet shoulder-width apart. Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable. Keep your back straight and your core engaged. 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 Standing Rear Delt Row (with Rope) work?
The Cable Standing 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 Standing Rear Delt Row (with Rope) 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 Standing Rear Delt Row (with Rope) 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 Standing Rear Delt Row (with Rope)?
Try the Smith Rear Delt Row, Kettlebell Two Arm Clean or the Dumbbell Incline Rear Lateral Raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Standing Rear Delt Row (with Rope) the same as the standing cable rear delt row with rope?
Yes. The Cable Standing Rear Delt Row (with Rope) is also commonly called the standing cable rear delt row with rope. Different gyms and training programs label it differently, but "standing cable rear delt row with rope" refer to this same movement.
