# Kneeling Rope Rear Delt Row

URL: https://heatsy.app/ex/kneeling-rope-cable-rear-delt-row

Also known as: Kneeling Rope Cable Rear Delt Row

Variation of: [Cable Rear Delt Row](https://heatsy.app/ex/cable-rear-delt-row)

Body region: Shoulders, Back

## Equipment

- Cable Station

## Technique

1. Attach a rope to a cable pulley at about chest height and kneel facing the machine.
2. Hold the rope ends with palms facing down, arms straight, and sit tall on your knees.
3. Raise your elbows out to shoulder level and row the rope toward your face, pulling the ends apart.
4. Straighten the arms slowly back to the start.

### Cues

- Squeeze the glutes to keep the hips stacked over the knees.
- Keep the elbows level with the shoulders.

### Common mistakes

- Sitting back on the heels and leaning away from the machine.
- Dropping the elbows toward the ribs.

## Variations

- [Rope Cable Rear Delt Row](https://heatsy.app/ex/rope-cable-rear-delt-row)
- [Standing Rope Rear Delt Row](https://heatsy.app/ex/standing-rope-cable-rear-delt-row)

## Alternatives

- [Face Pull](https://heatsy.app/ex/face-pull)
- [Cable Reverse Fly](https://heatsy.app/ex/cable-reverse-fly)