Rope Cable Rear Delt Row

Body region

• Shoulders
• Back

Equipment

• Cable Station or Seated Row Machine

Technique

1. Attach a rope to a cable at chest height and take one end in each hand, palms facing each other, arms extended.
2. Stand or sit tall, with the arms in line with the cable.
3. Raise the elbows out to the sides until they are level with the shoulders.
4. Pull the rope toward your upper chest or chin, splitting the ends apart so the hands finish beside the shoulders.
5. Extend the arms slowly back to the start.

Cues

• Keep the upper arms roughly level with the shoulders.
• Pull with the back of the shoulders, not with the biceps.
• Keep the torso still.

Common mistakes

• Letting the elbows drop toward the ribs, which turns it into a regular row.
• Leaning back to move more weight.
• Shrugging toward the ears.

Variations

• Kneeling Rope Rear Delt Row
• Standing Rope Rear Delt Row

Alternatives

• Face Pull
• Cable Reverse Fly