Cable Rear Delt Row (With Rope)

DeltoidsRhomboidsCableBeginner
1. Start by grabbing the rope attachment on a cable machine. 2. Stand a few feet back from the machine with your feet shoulder-width apart. 3. Keep your back straight and core engaged throughout the exercise. 4. Begin by pulling the rope towards your chest, retracting your shoulder blades. 5. Focus on squeezing your rear deltoids (the muscles at the back of your shoulders) as you pull. 6. Hold for a second at the peak of the movement and feel the contraction in your rear delts. 7. Slowly return to the starting position, extending your arms fully. 8. Repeat for the desired number of repetitions, maintaining proper form and control.

How to perform the Cable Rear Delt Row (With Rope)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Rear Delt Row (With Rope) using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your deltoids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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