Shoulders
The main muscle group listed for this exercise.
Exercise guide
Cable Rope Rear-Delt Rows
Cable Rope Rear-Delt Rows is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
Cable
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
Cable Rope Rear-Delt Rows also involves arms, back.
Strength
Movement pattern: pull. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Low Pulley Row To Neck
Low Pulley Row To Neck is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
View exerciseBarbell Rear Delt Row
Barbell Rear Delt Row is a beginner-friendly shoulder exercise performed with a barbell. It also involves the arms and back.
View exerciseStanding Dumbbell Upright Row
Standing Dumbbell Upright Row is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseClose-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Cable Rope Rear-Delt Rows.
What muscles does Cable Rope Rear-Delt Rows work?
Cable Rope Rear-Delt Rows primarily trains the shoulders and also involves the arms and back.
Is Cable Rope Rear-Delt Rows beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Cable Rope Rear-Delt Rows?
This variation uses a cable station.
Track this exercise for free in Logbook.
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