Cable Rope Rear-Delt Row

The cable rope rear-delt row pulls a rope toward your upper chest with the elbows flared wide. Keeping the elbows high and out shifts the work from the lats toward the rear delts and upper back, making it a good option for posture and shoulder balance.

Beginner 💪 Rear Delts Compound Pull
3
Sets
12–15
Reps
60–90 sec
Rest
Compound
Type
🏋️ Cable
Cable Rope Rear-Delt Row — start and finish positionsSTARTFINISH
Cable
Rear Delts Beginner Compound
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Rear-delts training guide →

Primary
Rear Delts
Secondary
Upper Back
Biceps
Highlighted muscles

How To Perform

  1. 1 Attach a rope to a cable at about chest height and sit upright facing the stack, holding an end in each hand.
  2. 2 Start with your arms extended in front of you and your shoulders relaxed.
  3. 3 Pull the rope toward your upper chest, keeping your elbows high and flared out to the sides.
  4. 4 Pause briefly, then let your arms extend slowly back to the start.

Form Cues

  • ✓ Keep your elbows at or above shoulder height throughout.
  • ✓ Pull the rope apart as it reaches your chest.
  • ✓ Keep your torso still; do not lean back to pull the weight.

Common Mistakes

  • ✗ Tucking the elbows to the ribs, which turns it into a standard row.
  • ✗ Leaning back and using the lower back to move the weight.
  • ✗ Rushing reps and losing the squeeze at the end.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Rope Rear-Delt Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cable Rope Rear-Delt Row? These alternatives target the same muscles:

Cable Face Pull
Rear Delts · Beginner
→
Cable Rear Delt Fly
Rear Delts · Beginner
→
Reverse Pec Deck
Rear Delts · Beginner
→
Rear Delt Fly
Rear Delts · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Cable Rope Rear-Delt Row should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for rear delts. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Rope Rear-Delt Row target?▾
Cable Rope Rear-Delt Row primarily targets the Rear Delts. Secondary muscles include Upper Back, Biceps.
Is Cable Rope Rear-Delt Row good for beginners?▾
Cable Rope Rear-Delt Row is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Cable Rope Rear-Delt Row, 60–90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.