Cable Standing Rear Delt Row (With Rope)

CableBeginner
Start by attaching a rope to the cable pulley machine at chest height. Stand facing the machine with your feet shoulder-width apart. Grip the rope with an overhand grip, palms facing each other. Keep your knees slightly bent and maintain a neutral spine. Now, pull the rope towards your body by retracting your shoulder blades and squeezing your back muscles. Keep your elbows wide and close to your sides as you pull the rope towards your body. Pause for a moment when your hands reach your lower chest. Control the movement as you slowly extend your arms forward, allowing the rope to return to the starting position. Avoid letting the weight stack touch and maintain tension on the muscles throughout the exercise. Repeat this motion for the desired number of repetitions, focusing on engaging your rear deltoid muscles while keeping good form and control.

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

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Standing 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 primary working muscles.
  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 working muscles 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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Variations of Cable Standing Rear Delt Row (With Rope)

Cable Standing Rear Delt Horizontal Row (with rope)

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Stand facing the cable machine with feet shoulder-width apart. Grasp the rope attachment with both hands, palms facin…

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Cable Standing Single Delt Row

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Stand facing the cable machine with the pulley set at the lowest position. Grasp the handle with one hand, keeping yo…

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