How to Do Cable Rope Rear-Delt Rows
Start and end of one clean rep of Cable Rope Rear-Delt Rows.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Biceps, Back |
| Equipment | Cable |
| Category | Strength |
How to perform 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.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Biceps (secondary): bends the elbow and turns the palm up during pulls and curls.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Keep tension on the cable through the whole range — pause before the stack touches down instead of letting it crash.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Letting the stack yank the working muscle back at the end of each rep.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Cable Rope Rear-Delt Rows work?
Cable Rope Rear-Delt Rows mainly works the shoulders, with the biceps, back helping as secondary movers.
What equipment do I need for Cable Rope Rear-Delt Rows?
Cable Rope Rear-Delt Rows needs a cable station with the right handle attachment.
How many sets and reps should I do for Cable Rope Rear-Delt Rows?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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