Cable Rope Rear Delt Row
A seated cable row with a rope, pulled high to the neck with the elbows flared at shoulder height. Targets the rear delts and upper back rather than the lats.
Primary muscles
- Rear Delts
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rotator Cuff
- Biceps
- Sets
- 3–4
- Reps
- 12–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit at a low-pulley row station with a rope attached, knees slightly bent and torso upright, arms extended at chest height with an overhand grip on the rope.
Lift the elbows out to the sides until the upper arms are level with the floor.
Pull the rope toward your neck, splitting the ends apart.
Finish with the hands beside your ears and the elbows just behind the torso.
Pause, then extend the arms slowly and let the shoulders reach forward.
Breathing: Exhale as you pull, inhale as you return.
Coaching tips
Elbows high and wide
Pull to the neck, not the belly
Torso stays still
Common mistakes
Dropping the elbows so the lats take over
Leaning back to move the weight
Shrugging the shoulders up
Safety notes
Keep the load moderate so you can hold the elbows at shoulder height on every rep.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.