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Cable Rope Rear-Delt Rows

Cable Rope Rear-Delt Rows is a beginner strength exercise using cable. It works the shoulders, with help from the biceps and middle back.

beginnercablepull movementcompoundstrength

Main muscles
shoulders
Also works
biceps, middle back

How to do it

  1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
  2. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
  3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
  4. Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
  5. Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
  6. Repeat for the recommended amount of repetitions.

Watch a form tutorial on YouTube · Search Hominin for it

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General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).

Cable Rope Rear-Delt Rows: muscles worked and how to do it | Hominin