# Standing Rope Rear Delt Row

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

Also known as: Standing 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. Set a rope on a cable pulley at chest height and stand facing it.
2. Take the rope with an overhand grip and step back until the arms are straight and the cable is under tension, knees soft.
3. Lift the elbows out to the sides and row the rope toward your upper chest or chin, pulling the ends apart.
4. Return slowly until the arms are straight.

### Cues

- Stagger your feet if the weight pulls you forward.
- Keep the upper arms level with the shoulders throughout.

### Common mistakes

- Rocking the torso back and forth.
- Turning the movement into a biceps curl.

## Variations

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

## Alternatives

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