Cable rope rear delt row: How to Do It, Muscles Worked

Step by step

Sit tall, arms out straight, holding the rope overhand.
Pull the rope toward your upper chest, elbows high and wide.
Pause, then extend your arms slowly.

What you should feel

A squeeze in the back of your shoulders and upper back. Your lower back and neck should not strain.

Common mistake

Leaning back to swing the weight; stay upright and use a lighter load.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Rear shoulders Upper back

Helps

Biceps Lats

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell rear delt flyRear shoulders

Band reverse flyRear shoulders

Band pull apartRear shoulders, Upper back

Barbell rear delt rowRear shoulders, Upper back

Lying rear lateral raiseRear shoulders

Reverse fly with external rotationRear shoulders

Questions

What muscles does the cable rope rear delt row work?

Cable rope rear delt row mainly works your rear shoulders and upper back. It also helps your biceps and lats.

Can I do the cable rope rear delt row at home?

Not easily, it needs this: cables. At home, try instead: dumbbell rear delt fly, band reverse fly, and band pull apart.

How many sets and reps of the cable rope rear delt row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your rear shoulders

Cable rope rear delt row